For runners
The off-season is the only time of year a runner can afford to be sore, and it is almost always wasted.
This block trains three days a week with the running volume deliberately low, and it is the only thing I run where the weights get genuinely heavy. Weeks one to four rebuild the positions the season flattened; weeks five to nine load them; the last three weeks taper the strength work out so you come into spring fresh and noticeably sturdier.
It is written for people already running four days a week who keep arriving at March in the same shape they left it.
