Resurgam Goals
Lose 35 pounds of fat (1.25 lbs/week)
Maintain Muscle Mass
< 30 minute 5K run ( <9:39 min/mile )
< 68 minute 10K ( <11:00 min/mile )
< 111 minute 15K ( <12:00 min/mile )
Resurgam Block 1 Workouts
08/03/26 – 10/11/26
Resurgam Strength Workout Routine – Push
Resurgam Strength Workout Routine – Pull
Resurgam Strength Workout Routine – OCR
Run 1 – High Intensity Interval
Distance: 3.1 – 4 Miles
Heart Rate: High Zone 4
Function: Speed, Power & VO2 Max
Run 2 – Base
Distance: 6.2 Miles / 10k
Heart Rate: Mid Zone 3
Function: Aerobic Capacity
Run 3 – Long
Distance: 8 – 9.33 Miles / 15k
Heart Rate: Low Zone 3
Function: Race Stamina
Resurgam Block 2 Workouts
10/12/26 – 12/06/26
Resurgam – Block 2 – Push A
Resurgam – Block 2 – Pull A
Resurgam – Block 2 – Core & Mobility
Resurgam – Block 2 – Push B
Resurgam – Block 2 – Pull B
Resurgam – Block 2 – OCR Training
Run 1 – Rebuild Base
Distance: 1 – 3.1 Miles
Heart Rate: Mid Zone 3
Function: Aerobic Capacity / Base Building
