Warm-up (5-10 minutes): Start with light jogging, biking, rowing, or running. The goal is to get your body moving gently.

Main Workout: From the videos dropdown below follow a "Day 1", "Day 2" or "Day 3" routine. Feel free to mix the order of the exercises followed by Upper and Lower body Strength Workouts (optional).

Cool Down: After each strength session, take 10 minutes to stretch and foam roll to help with recovery and flexibility. (Suggestion Stretches for Endurance Athletes bellow)

Workout 1 - Push and Pull:

Alternate between 5 pull-ups (or TRX hanging rows) and 5 push-ups.

Continue this sequence (5 pull-ups, 5 push-ups, 5 pull-ups, 5 push-ups, etc.) until you reach the assigned total time.

Workout 2 - Plank City:

Perform a 45-second front plank, followed by a 30-second left side plank, a 30-second right side plank, and a 45-second bridge.

Repeat this cycle continuously until you reach the assigned total time.

Workout 3 - Shoulder Pyramid:

Alternate between push-ups and military press (using either a barbell or dumbbells).

Start with 2 push-ups and 2 reps of military press.

Increase the reps by 2 each time (4 push-ups, 4 military press; 6 push-ups, 6 military press) until you reach 10 reps.

Then, decrease the reps by 2 each time (8 push-ups, 8 military press; 6 push-ups, 6 military press) back down to 2 reps.

Continue this pattern until you reach the assigned total time.

Workout 1 - Wall Sits and Lunges:

Perform a wall sit for 45 seconds, followed by 30 seconds of rest.

Repeat this cycle until you reach the assigned total time.

Then, place a light bar (10-25 lbs) on your shoulders and perform deep lunges, walking for 1 minute followed by 30 seconds of rest.

Continue this sequence until you reach the assigned total time.

Workout 2 - Stair Climbing:

Walk up stairs, taking 2-3 steps at a time, for the assigned time (excluding the time spent walking back down).

Alternatively, using a stair master is also acceptable for the duration of the assigned time.

Maintaining flexibility and preventing injuries are crucial for endurance athletes. Incorporating regular stretching into your routine can improve performance and recovery.

Incorporate these stretches into your routine after workouts or on rest days to keep your muscles flexible and reduce the risk of injury.