The Grind
TRAINING
This is what it looks like.
Current Numbers
The Load.
41-46
Weekly Miles
17
Weekly Hours
20
Workouts / Week
5
Lift Sessions
6
Calisthenics
3
Spartan Group
June 2026
The Weekly Block.
| Day | AM | PM | Miles |
|---|---|---|---|
| Monday | Calisthenics A 10-mile run (last 2 at hard pace) | Arms / Shoulders | 10 |
| Tuesday | Calisthenics B Spartan Group Upper 6-mile easy run | Chest / Back | 6 |
| Wednesday | Calisthenics A 6-mile run — Track or Hills | Backyard Spartan ×1 (~2 miles) | 8 |
| Thursday | Calisthenics B Spartan Group Legs 6-mile easy run (feel-based) | Arms / Shoulders | 6 |
| Friday | Calisthenics A 6-mile easy run (3× strides) | — | 6 |
| Saturday | Calisthenics B Spartan Group (~2.5–2.8 miles hard) 5-mile easy run Maximum effort day | Chest / Back | 7.5–7.8 |
| Sunday | OFF | OFF | 0 |
| Total | 43.5–44 |
Calisthenics
Option A and Option B.
Option A
Mon / Wed / Fri
Extended Child Pose (30 sec)
Heels / Squat Hold (30 sec)
Cobra (30 sec)
3×25 Sit-ups
3×25 Leg Raises
40 Pull-ups
40 Knees-to-Elbow
5/5 Dynamic Lunges
10 Air Squats
10/10 Hamstring Push-off
Stretch & Roll
Heels / Squat Hold (30 sec)
Cobra (30 sec)
3×25 Sit-ups
3×25 Leg Raises
40 Pull-ups
40 Knees-to-Elbow
5/5 Dynamic Lunges
10 Air Squats
10/10 Hamstring Push-off
Stretch & Roll
Option B
Tue / Thu / Sat
Extended Child Pose (30 sec)
Heels / Squat Hold (30 sec)
Cobra (30 sec)
3×25 Sit-ups
3×25 Leg Raises
5/5 Dynamic Lunges
10 Air Squats
10/10 Hamstring Push-off
3×30 Russian Twists
100 Push-ups (3 sets)
150 Ab Crunches (3×50 at 50 lbs)
Stretch & Roll
Heels / Squat Hold (30 sec)
Cobra (30 sec)
3×25 Sit-ups
3×25 Leg Raises
5/5 Dynamic Lunges
10 Air Squats
10/10 Hamstring Push-off
3×30 Russian Twists
100 Push-ups (3 sets)
150 Ab Crunches (3×50 at 50 lbs)
Stretch & Roll
Wednesday PM
Backyard Spartan.
2 miles easy (9–10 min pace) — then 1 round:
1
10× Bucket Carry (95 lbs)
Last one — walk driveway and back
Last one — walk driveway and back
2
3× Bear Crawl (10m × 2)
Bear Crawl / Sandbag Crawl / Bear Crawl
Bear Crawl / Sandbag Crawl / Bear Crawl
3
10× Sandbag Burpees (50 lbs)
Last one — walk driveway and back
Last one — walk driveway and back
4
10× Box Jumps
5
10–25× Spear Throws
Recovery
Win the night.
Pulling back when there's no gain is harder than pushing through. It took years to understand that restraint is training too.
Sleep Number bed with legs elevated 10–15 minutes post-workout. Ice on the lower legs. Magnesium. Full 24 hours between runs minimum. Every 4th week is a recovery week.
Sunday is sacred. Rest is not weakness. It's the reason Saturday is possible.