This is Wednesday, January 24, 2024.

This is Day 3, Week 4 for the RBR Winter Traning Program.

Your workout today is a recovery day.

Warmup slowly,

45-55 minutes of moderate running,

6x150m stride outs,

20 minutes of weights (upper body, upward rowing, free weights, squats with just bar)

cooldown slow,


changes out wet clothes,


Larry’s Deep thoughts today: Start Weights, free weights, low weights, more repeats, and check out kettlebells twice a week. The leg strength you develop from hills and running, IMHO, means do not worry about lower body weight work.

Brooks Wire 8, photo by Brooks Running