← Schedule

🏃 STX Training - Week 04 — June 15 - 21, 2026

Training Week
Gold
41
Green
30
White
23.5
Blue
16
MONDAY
WORKOUT
Gold
Foot Drills, Dynamics, Buildups
6mi easy i
Strides, Mobility/Strength A
6.0 mi
Green
Foot Drills, Dynamics, Buildups
4mi easy i
Strides, Mobility/Strength A
4.0 mi
White
Foot Drills, Dynamics, Buildups
3mi easy i
Strides, Mobility/Strength A
3.0 mi
Blue
Foot Drills, Dynamics, Buildups
2mi easy i
Strides, Mobility/Strength A
2.0 mi
TUESDAY
WORKOUT
Gold
WU, Dynamics, stride progression
10min WU; Fartlek 2: 5x[2min on/3min steady]; 10min CD
Mobility/Strength B
6.5 mi
Green
WU, Dynamics, stride progression
10min WU; Fartlek 2: 4x[2min on/3min steady]; 10min CD
Mobility/Strength B
5.0 mi
White
WU, Dynamics, stride progression
10min WU; Fartlek 2: 3x[2min on/3min steady]; 10min CD
Mobility/Strength B
4.5 mi
Blue
WU, Dynamics, stride progression
10min WU; Fartlek 2: 2x[2min on/3min steady]; 10min CD
Mobility/Strength B
3.5 mi
WEDNESDAY
WORKOUT
Gold
Awesomizer, Lunge Matrix
6mi easy i
Strides, Mobility A, 24s
6.0 mi
Green
Awesomizer, Lunge Matrix
4mi easy i
Strides, Mobility A, 24s
4.0 mi
White
Awesomizer, Lunge Matrix
3mi easy i
Strides, Mobility A, 24s
3.0 mi
Blue
Awesomizer, Lunge Matrix
2mi easy i
Strides, Mobility A, 24s
2.0 mi
THURSDAY
WORKOUT
Gold
WU, Dynamics, stride progression
6mi easy i
Strides, Mobility/Strength A
6.0 mi
Green
WU, Dynamics, stride progression
4mi easy i
Strides, Mobility/Strength A
4.0 mi
White
WU, Dynamics, stride progression
3mi easy i
Strides, Mobility/Strength A
3.0 mi
Blue
WU, Dynamics, stride progression
2mi easy i
Strides, Mobility/Strength A
2.0 mi
FRIDAY
WORKOUT
Gold
Awesomizer, Foot Drills, Lunge Matrix
6mi easy i
6xWickets, Post Race, 24s
6.0 mi
Green
Awesomizer, Foot Drills, Lunge Matrix
4mi easy i
6xWickets, Post Race, 24s
4.0 mi
White
Awesomizer, Foot Drills, Lunge Matrix
3mi easy i
6xWickets, Post Race, 24s
3.0 mi
Blue
Awesomizer, Foot Drills, Lunge Matrix
2mi easy i
6xWickets, Post Race, 24s
2.0 mi
SATURDAY
WORKOUT
Gold
Awesomizer, Lunge Matrix
Long Run 10mi
Strides, Mobility A, 24s
10.0 mi
Green
Awesomizer, Lunge Matrix
Long Run 8mi
Strides, Mobility A, 24s
8.0 mi
White
Awesomizer, Lunge Matrix
Long Run 6mi
Strides, Mobility A, 24s
6.0 mi
Blue
Awesomizer, Lunge Matrix
Long Run 3mi
Strides, Mobility A, 24s
3.0 mi
SUNDAY
WORKOUT
Gold
Foot Drills, Mobility A/B
REST
Strength
REST
Green
Foot Drills, Mobility A/B
REST
Strength
REST
White
Foot Drills, Mobility A/B
REST
Strength
REST
Blue
Foot Drills, Mobility A/B
REST
Strength
REST