Full Summer Training: Day-by-Day Schedule

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Full Summer Training: Day-by-Day Schedule

Week Starting	Focus	Strength Workouts	Cardio Sessions	Interval Workouts	Speed Workouts	Rest Days
April 24, 2025	Rebuild + Light Endurance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	None (Recovery + Aerobic focus)	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
May 01, 2025	Rebuild + Light Endurance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	None (Recovery + Aerobic focus)	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
May 08, 2025	Rebuild + Light Endurance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	None (Recovery + Aerobic focus)	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
May 15, 2025	Rebuild + Light Endurance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	None (Recovery + Aerobic focus)	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
May 22, 2025	Base Endurance + Intro Intervals	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
May 29, 2025	Base Endurance + Intro Intervals	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
June 05, 2025	Base Endurance + Intro Intervals	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
June 12, 2025	Base Endurance + Intro Intervals	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
June 19, 2025	Base Endurance + Intro Intervals	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	Technique-based strides or short sprints (8-12s) every 10 days	1 full day off or active recovery (yoga, light walk, etc.)
June 26, 2025	Build Intensity + Speed	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)
July 03, 2025	Build Intensity + Speed	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)
July 10, 2025	Build Intensity + Speed	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)
July 17, 2025	Build Intensity + Speed	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)
July 24, 2025	Peak Summer Intensity + Maintenance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)
July 31, 2025	Peak Summer Intensity + Maintenance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)
August 07, 2025	Peak Summer Intensity + Maintenance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)
August 14, 2025	Peak Summer Intensity + Maintenance	2x/week: Core + Functional Strength (DB RDL, push-ups, planks)	3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min)	1x/week: Short hill bounds or 4x4min L4 uphill effort	1x/week: Accel, resisted, assisted drills at 85-95% effort	1 full day off or active recovery (yoga, light walk, etc.)