returning to running plan post-injuries/life.

goal race | track everything in garmin!

— january

•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 2–3x/week: zone 2 cardio (30–45 min.)
•  ▣⠀ 3–4x/week: pilates/yoga classes
•  ▣⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☑⠀ 1x/month: deload week (respiratory virus forced it lol)

— february

•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 2–3x/week: zone 2 cardio (45–60 min.)
•  ☐⠀ 3–4x/week: pilates/yoga classes
•  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
•  ☐⠀ 1x/month: deload week

— march

•  ☐⠀ 1–2x/week: foam roll (home/class)
•  ☐⠀ 2–3x/week: zone 2 cardio (60–75 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?)