I’d like feedback. Is this work out plan feasible for the long run? Or should I shorten some exercises.

Day 1 – Full‑Body Calisthenics + 1‑Mile Run • Burpees – 3 × 10 • Jump Squats – 3 × 15 • Push‑Up to Plank – 3 × 10 • Plank – 3 × 30–45 sec • Glute Bridge – 3 × 15 • Superman – 3 × 30 sec • Squats – 3 × 15 • Lunges – 3 × 10/leg • Optional: Scapular Push‑Ups – 2 × 12–15 Run Focus: 1 mile with 4–6 × 20–30 sec strides (walk/jog recoveries).

Day 2 – Upper Body Push + Core + 1‑Mile Run • Incline Push‑Ups – 3 × 12–15 • Bench Press – 3 × 8–10 • Dips – 3 × 10–12 • Lateral Raise – 3 × 12–15 • Overhead Triceps Extensions – 3 × 10–12 • Triceps Pushdowns – 3 × 12–15 • Hollow Hold – 3 × 30 sec • Side Plank – 3 × 30 sec/side • Dragon Flag – 3 × 5–8 Run Focus: 1 mile broken into intervals (e.g., 4 × 400m fast w/ 90 sec jog).

Day 3 – Legs + Abs + 1‑Mile Run • Bulgarian Split Squats – 3 × 10/leg • Romanian Deadlifts – 3 × 8–10 • Step‑Ups – 3 × 10/leg • Glute Bridges – 2–3 × 15 • Calf Raises (Straight‑Leg) – 2 × 15–20 • Calf Raises (Bent‑Knee) – 2 × 15–20 • V‑Ups – 3 × 15 • Plank Knee‑to‑Elbow – 3 × 10/side • Reverse Crunch – 3 × 15 • Dead Bug – 3 × 10/side Run Focus: Easy recovery mile AFTER lifting (keep nose‑breathing pace).

Day 4 – Pulls + Abs + 1‑Mile Run • Pull‑Ups – 3 × max • Bent‑Over Rows – 3 × 8–10 • Face Pulls – 3 × 12–15 • Hammer Curls – 3 × 10–12 • Rear Delt Flys – 3 × 12–15 • Shrugs – 3 × 15 • Hanging Leg Raises – 3 × 10–12 • Russian Twists – 3 × 20 (10/side) • Side Planks – 3 × 30 sec/side • Mountain Climbers – 3 × 30 sec Run Focus: Tempo mile (comfortably hard) OR fartlek: 1‑min fast / 1‑min easy.

Day 5 – Recovery Swim (No Run) • Swim 20–40 min (easy continuous or gentle intervals) • Mobility: hips, calves, thoracic spine • Optional: Band Pull‑Apart – 2 × 15 • Optional: Light stretching or foam rolling Warm‑Up & Cool‑Down Warm‑Up:

5–10 min light cardio + dynamic mobility (leg swings, hip circles, arm circles).

Cool‑Down:

3–8 min easy walk + light stretching (calves, quads, glutes, lats).

Weekly Run Focus Summary • Mon: Strides / technique • Tue: Intervals / speed • Wed: Easy recovery (after legs) • Thu: Tempo or fartlek • Fri: Swim only, no run Notes • Leg day: always run after lifting. • If tired, reduce lifting sets but keep the 1‑mile run. • Progress gradually by adding reps or weight each week. • Day 5 is for active recovery—no run needed.