Archive

The original single-file running document. Dismantled into Programs and Articles; kept verbatim as the source of truth for every number on this site.

The original strength companion, including the hip block, the video grids and the nutrition sequencing.

An earlier draft of the running plan, replaced by the 16-week version.

Written while running was off the table for knee reasons. Not compatible with 66 km/week — kept for movement selection and the calisthenics baselines only.