Endurance Training Cycle Phase 1 – Microcycle 1 – Thursday
Squat 2 x 5 @ same weight as last set Monday
Deadlift 1 x 5 @ 80%
Deadlift 5 x 1 @ progressive from the previous wait to heavy as possible
Bench 1 x 5 @ 80%
Bench 5 x 1 @ building up from previous weight to as heavy as possible
Weighted pull-ups 3 x 5 @ 80%
Then do weighted partials, upper half until failure.
As you can see, nothing crazy different from the previous training plans except everything is way more compact.
As runs increase, we have to find ways of reducing time in the gym for time on the road and this is how we do it.