Alex T. Baker

NOV 2–8

TAPER

Intent. Not your paces.

Notes About 28–33 mi, 6 days. Snow Canyon Half Sat 11/14, goal sub-1:20.

Strength Bodyweight, 8–15 min after the Mon, Tue, and Thu runs. Split squat, single-leg RDL, single-leg calf raise, push-up or row, plus core (dead bug Mon and Tue, side plank Thu). Fri is core only (bird dog), with optional pogos and A-skips.

Cut first Shorten Sat to 6–7 easy, then drop Fri. Protect Wed.

Strength by day

Mon 2

  • Split squat - 2x8 per leg
  • Single-leg RDL - 2x8 per leg
  • Single-leg calf raise - 2x12-15 per leg, 3s lowering
  • Push-up or row - 2x20-25
  • Dead bug - 2x8 per side

Tue 3

  • Split squat - 2x8 per leg
  • Single-leg RDL - 2x8 per leg
  • Single-leg calf raise - 2x12-15 per leg, 3s lowering
  • Push-up or row - 2x20-25
  • Dead bug - 2x8 per side

Thu 5

  • Split squat - 2x8 per leg
  • Single-leg RDL - 2x8 per leg
  • Single-leg calf raise - 2x12-15 per leg, 3s lowering
  • Push-up or row - 2x20-25
  • Side plank - 2x30s per side

Fri 6

  • Bird dog - 2x8 per side
  • Pogo hops - 2x20 (optional)
  • A-skips - 2x20m (optional)

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

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

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