Ten minutes after the run
A few coaches land on the same point. Johnson: engine, chassis, rev — if the engine outruns the frame, something gives. Hansen-style: strength and mobility after the run, not a second gym trip. Magness and Dicharry: durability at the ground — calf, foot, hip. Cunningham: this sits next to sleep and the calendar. Daniels applied here: easy stays easy. This is not a second quality day.
These are generic patterns, not anyone’s paid program. Not Johnson XCTS circuits. Not SAM video sequences. At about 5,300 feet the run already cost more — keep this short. If the week is dying, cut strength first. The run wins.
Add a plate or backpack only when bodyweight is too easy. Bodyweight first.
After the run
Most easy days. 8–15 minutes after the shoes come off. Not after the long. Not stacked on quality.
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Split squat or squat
2×8 per leg (or 2×8 bilateral)
Single-leg or bilateral strength so hills and tired late miles do not dump into the knee.
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Single-leg hinge
2×8 per leg
Posterior chain and hip control for pavement and local gain.
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Calf raise
2×12
Calves and Achilles take the bill on pavement and downhill.
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Push-up or row
2×8
Upper body and trunk bracing so the torso does not collapse when the legs are tired.
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One core pick
2×20–30 seconds
Choose from the core list below. Slow. Stop if the back takes over.
Core
2–3× per week. Slow. Control under fatigue — not a long floor circuit.
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Dead bug
2×20–30 seconds (or controlled reps)
Teaches the trunk to stay quiet while the limbs move.
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Side plank
2×20–30 seconds per side
Lateral stamina so the hips do not sag mid-run.
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Bird dog
2×20–30 seconds (or controlled reps)
Opposite arm/leg without twisting the low back.
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Hollow hold
2×20–30 seconds
Only if hollow is honest; stop if the back takes over.
Plyos
2× per week. Easy days only. Elastic, not heroic. No boxes. No depth drops.
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Pogo hops
2×20
Cheap stiffness in the calf–Achilles spring.
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A-skips
2×20 m
Rhythm and front-side mechanics without a workout dose.
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Line hops or short bounds
2×8–10
Short elastic contacts; not a jump session.
Week note
On schedule, quality is the orange cell. Strength does not get a second orange.
Long day: run, eat, done — not this list.
After 0–10 days off (re-entry): no plyos in the first four days; light or skip chassis in week 1; full post-run list and plyos in week 2 when week 1 stayed easy. Quality also waits for week 2 — strength follows the same clock so it does not become a sneaky hard day.
Circuits (jog + one move) only when running volume is already down. Cut-week tool, not the default.
Not a four-day split. Not “shred.” Not medical advice. Stop if pain changes your gait.
Schedule Paces Free plan Coaching
Ideas from Johnson, Hansen, Magness, Dicharry, Cunningham. Not their products.
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Free PDF
Free
PDF on the homepage form. Zeros included.
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Actual Block
$149/month
Your race, your days. I write week 1 from the form, rewrite when life deletes days. Async. No Zoom theater. 8 spots after Oct 3.
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App trial
14 days free
Desk sessions for hours that will not hold a run. Not a coach.