3-Week Fitness Plan

4/20 → 5/10 · Progressive running + surf strength build (toward 6/5 surf trip) + shoulder rehab

Shoulder Rehab PDF · Surf Lower Body (Cris Mills) · Surf Core Training · Legs & Core · MTNTOUGH Surf Pre-Season · Full Plan Doc

Run

Cycling

Bike commute (bonus)

Surf Strength

Yoga

Shoulder Rehab

Rest / Travel

Done

Week 1 — Introduction

4/20 – 4/26 · absorb recent run volume, first tempo Tue, long run Sat, Fri recovery

Run ~11.5mi · Ride ~50–60mi (+20 commute) · Strength 1× · Yoga 1× · Rehab 3×

1 mi run + shoulder rehab routine

Rolling 3-day: Sat 5mi + Sun 3mi + Mon 1mi = 9 mi

1.5 E + 2 T @ 8:30 + 1 E + 4× strides

5 mi each way · Z1 bonus (easy legs post-tempo)

Cycling — Cherry Creek

Confluence → Four Mile out-and-back, flat, Z2

AM · 20–25 mi · ~90 min

Surf Strength B

Reverse lunge 4×8, MB scoop throw, SL RDL, TRX row, side plank, McGill curl-up, sled push

AM · ~45 min · (Skipping Strength A Wk 1 — Mon 1mi+rehab covered that slot)

5 mi each way · Z1 bonus volume

Yoga — Recovery Day

CorePower C2 or Sculpt

AM or PM · no run, no lift

Full PT routine · pairs well with yoga day

6 mi L @ 10:00–10:30, Wash Park + Cherry Creek spur, 1 gel @ mi 4

South Platte → Chatfield loop, 30–35 mi, Z2 · sub Deer Creek lite if legs good

AM · 2.5–3 hr

Week 2 — Progression (peak week)

4/27 – 5/3 · intervals, 7-mi long run, first real climb

Run ~15mi · Ride ~55–60mi (+20 commute) · Strength 2× · Yoga 1× · Rehab 3×

Surf Strength A

Trap bar DL 4×5 @ RPE 7 (heavier), +5% across the board

1.5 E + 6× 400m @ 7:30–7:45 / 90s jog + 1 E

5 mi each way · Z1 bonus (easy legs post-intervals — spin, don't push)

Cycling — High Line Canal

Rolling out-and-back from Eisenhower Park, Z2

AM · 22–28 mi · ~90–100 min

3.5 mi E conversational

AM · before strength

Surf Strength B

Reverse lunge 4×6 heavier, MB throws max intent, + back extensions 3×12

AM (after run) or PM · ~45 min

5 mi each way · Z1 bonus

Yoga — Recovery Day

AM or PM · no run, no lift

Full PT routine · pairs well with yoga day

Long Run (peak)

7 mi L @ 10:00, Platte Trail REI → Overland Park, flat

Deer Creek + High Grade

First real climb. 30 mi, ~2,500 ft, Z2/Z3 on climbs, no redlining.

Week 3 — Peak

5/4 – 5/10 · longest run 8mi, sharpest intervals, strength keeps climbing toward 6/5 surf trip

Run ~18.5mi · Ride ~45–55mi (+20 commute) · Strength 2× · Yoga 1× · Rehab 3×

Surf Strength A

Trap bar DL 4×5 @ RPE 7–8 (+5% from Wk2), full session, all accessories progressed

VO2 Intervals (sharper)

1.5 E + 5× 800m @ 7:45 / 2 min jog + 1 E (step up from Wk2's 6×400)

5 mi each way · Z1 bonus (easy spin post-intervals)

Cycling — High Line or Cherry Creek

Rolling Z2, similar to Wk2 mid-week

AM · 22–28 mi · ~90–100 min

4 mi E conversational

AM · before strength

Surf Strength B

Reverse lunge 4×6 (heaviest to date), MB throws, back extensions 3×15, full session

AM (after run) or PM · ~45 min

5 mi each way · Z1 bonus

Yoga — Recovery Day

AM or PM · no run, no lift

Full PT routine · pairs well with yoga day

Long Run (new peak)

8 mi L @ 10:00, scenic route, 1–2 gels, fuel well — travel tomorrow

Rest, walk airports, hotel stretch. Daily sleeper stretch stays on.

Running Pace Reference (Denver altitude)

Easy (E)9:30–10:30 /mi

Long (L)9:45–10:45 /mi

Tempo (T)8:15–8:45 /mi

Intervals (I)7:30–8:00 /mi

Strides (S)6:30–7:00 /mi, 20s

Bike commute ≈ 10 mi round trip Z1 — counted as bonus volume, not training load. Total commute ~20 mi/week across Tue + Thu.