Alex T. Baker

OCT 19–25

BUILD

Intent. Not your paces.

Notes Build starts a week early. About 30–38 mi; one quality day (Thu); long Sat. Only if pain-free.

Strength Wed and Fri after the run: squat or split squat, single-leg hinge, calf raise, push-up or row, one core. Sat core (dead bug, side plank, bird dog, or hollow). No plyos.

Cut first Sun first, then shorten the Sat long. Skip Thu if anything hurts.

How to steal this week

Keep the tags.

Change the miles to your last month.

Thin week: cut easy, then long. Quality last if the week still holds.

Dead week: do not make it up.

Get my week straight to your inbox. Mondays.

Ran the shape and it still broke? That’s the rewrite → Coaching. Closed for now.

Steal the week. Or have it rewritten.

  • Actual Block

    $149/month

    Your race, your days. I write week 1 from the form, rewrite when life deletes days. Async. No Zoom theater. Closed for now.

    Closed for now.

  • App trial

    Free for now.

    Desk sessions for hours that will not hold a run. Not a coach.

    Start the trial