Twelve week block
Metabolic reset and return to run. Criterion gated, queue scheduled.
Phase 1
Week
1
of 12
Run cap
22
minutes
Sessions
0
logged
Daily streak
0
days
Next gate
1
pending
Daily ten minutes
Not yet ticked today.
- Short foot / toe yoga, 2 x 10 each side
- Knee to wall dorsiflexion, 2 x 10 each side
- Banded glute med side lying, 2 x 15 each side
- Dead bug or bird dog, 2 x 8 each side
- Soleus pushups at the desk, opportunistic, no set count
Markers
Baseline is the fasted GP panel. Only log what you have actually measured.
| Marker | Baseline | Latest | Week 12 target |
|---|
Set position, for catching up the tracker to where training actually is
This is not a skip. Any gate below the position you set has to be cleared on its own terms first, including real rep numbers on the rep gates.
Audit trail
Built from the fasted panel of September 2026. Not a substitute for the GP conversation about lipids, blood pressure and secondary causes. If a session hurts in a way that is new, stop and log it reduced rather than pushing through.