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Decent day — slight reduction
Slight pull-back due to: some soreness (shoulders).
Adapted Plan
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Easy Recovery Run
Slightly easy today.
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Strength Snack
- •Skip pull-ups. Push-ups and squats only, then full mobility mix.
Upper body is sore — lean into the mobility today.
Minimum Viable Session
2 km easy run + 1 round of the strength snack. 20 min total.
Base Plan (reference)
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Easy Recovery Run
20–30 min Easy Run
2–4 km. Very relaxed pace. Legs are probably tired from Wednesday.
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Strength Snack
10–20 min 3–5Pull-up
10–20Push-up
15–20Bodyweight Squat
10Hanging Knee Raise
Pick 3–4 stretches from the listDead Hang
Keep it easy — this snack is maintenance, not training.