Section 04

First 8-Week Programme

3× Strength, 2× Run/Walk, daily mobility (10–15 min), weekend optional walk or mobility. AMRAP/circuit days step aside for 8 weeks — not because they're bad, but because your calves and aerobic base need uninterrupted attention first. Conditioning returns in Phase 2.

Mon	Tue	Wed	Thu	Fri	Sat / Sun
Strength A + mobility	Run/Walk (Zone 2) + calf work	Strength B + mobility	Run/Walk (Zone 2) + calf work	Strength C + mobility	Optional easy walk + mobility

Strength A

Goblet Squat or Leg Press — 3×8–10
DB Bench Press — 3×6–8
Single-Leg RDL — 3×8/side
Seated Row or DB Row — 3×10–12
Standing Calf Raise — 3×12–15
Tibialis Raise — 3×15–20
Plank — 3×30–45s

Strength B

Bulgarian Split Squat — 3×8/side
Overhead Press — 3×6–8
Deadlift — 3×5
Pull-ups / Lat Pulldown — 3×AMRAP or 8–10
Seated Calf Raise — 3×12–15
Balance + Calf Raise — 3×10/side
Farmer's Carry — 3×30m

Strength C

Hack Squat or Leg Press — 3×12–15
Chest Press Machine — 3×8–10
Hip Thrust — 3×10–12
DB Row — 3×12–15
Calf Raise Complex — 3×15 each
Knee-to-Wall Drill — 3×10/side
Dead Bug or Pallof Press — 3×10/side

Start conservatively on new movements (Bulgarian split squat, hip thrust, tib raises) — 2–3 reps in reserve for the first 2 weeks. Continue your existing progression on bench, deadlift, and chest press since it's already working.

Run/Walk Days — Tuesday & Thursday

Weeks	Total	Structure
1–2	20 min	3 min easy jog / 2 min walk, repeat
3–4	25 min	5 min jog / 2 min walk, repeat
5–6	30 min	8 min jog / 2 min walk, repeat
7–8	30–35 min	Mostly continuous easy jog; walk only if calves flag

Warm-up: 5 min brisk walk, ankle circles, calf raises ×15, high-knee marching ×10/side.
Cool-down: 5 min walk, calf stretch (straight + bent knee) 30s/side, seated toe pulls.

Rule

If calf pain exceeds mild tightness — nothing sharp, nothing that changes your gait — stop the run portion, walk the rest, and log it on the Check-In page. We adjust the next session rather than pushing through.

Daily Mobility (10–15 min)

Ankle dorsiflexion stretch · calf stretch (both types) · 90/90 hip stretch · thoracic rotations · hamstring floss · shoulder CARs.