returning to running plan post-injuries/life.

goal race | track everything in garmin!

— november

•  ☐⠀ ↓ body fat percentage
•  ☐⠀ 1x/week: foam roll (home/class)
•  ☐⠀ 1–2x/week: zone 2 cardio (20–30 min.)
•  ☐⠀ 2–3x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week (vacation)

— december

•  ☐⠀ ↓ body fat percentage
•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 2–3x/week: zone 2 cardio (30 min.)
•  ☐⠀ 3–4x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week (holidays)

— january

•  ☐⠀ ↓ body fat percentage
•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 2–3x/week: zone 2 cardio (45 min.)
•  ☐⠀ 3–4x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week (vacation)

— february

•  ☐⠀ ↓ body fat percentage
•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 2–3x/week: zone 2 cardio (60 min.)
•  ☐⠀ 3–4x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week

— march

•  ☐⠀ ↓ body fat percentage?
•  ☐⠀ 1x/week: outdoor run/walk (30 min.)
•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 2–3x/week: zone 2 cardio (75 min.)
•  ☐⠀ 3–4x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week

— april

•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 3x/week: 5k training program
•  ☐⠀ 3–4x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week (vacation)

— may

•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 3x/week: 5k training program
•  ☐⠀ 3–4x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week (vacation)