🛡️ PARABELLUM RUN INITIATE

WEEK 1 — INTRODUCE IMPACT

Phase Emphasis: BUILD
Objective:
Condition tissues, establish calm movement patterns, and finish every session feeling capable of more.

Weekly Structure

  • Run Days: 3 (A / B / C)

  • Tissue + Strength: 2 short sessions

  • Total Training Time: ~25–35 min per day

Non-Negotiable Rule (Week 1):
👉 You must finish every run feeling like you could repeat it tomorrow.

🏃‍♂️ RUN DAY A — INTRO TO IMPACT

Warm-Up (6–8 min)

Move deliberately. This primes joints and nervous system.

  1. Easy Walk — 3 min

    • Tall posture

    • Arms swinging naturally

    • Nose breathing only

  2. Dynamic Prep

    • Ankle circles — 10 each direction per foot

    • Marching knee lifts — 10/side

    • Hip hinges — 10 reps

    • Calf raises — 10 slow reps

Coaching Tip:
Warm-ups are not about sweating. They’re about permission for impact.

Main Run Set

Run : Walk = 1:2
Total Time = 20 minutes

  • Jog 1 minute

  • Walk 2 minutes

  • Repeat 7 rounds

Running Cues (critical)

  • Posture: Tall chest, slight forward lean from ankles (not hips)

  • Stride: Short steps, feet landing under hips

  • Arms: Bent ~90°, swing front to back (not across body)

  • Breathing: Easy, conversational; mouth breathing allowed only if calm

Walking Cues

  • Keep posture tall

  • Shake arms lightly

  • Deep nasal breathing

Expert Insight:
The walk is where adaptation locks in. Treat it as active recovery, not collapse.

Cooldown (5 min)

  • Easy walk — 3 min

  • Standing calf stretch — 30 sec/side

  • Hip flexor stretch — 30 sec/side

🧱 TISSUE & STRENGTH DAY 1

(Optional but STRONGLY recommended)

Time: 15–20 min
Intent: Bulletproof calves, feet, hips

Circuit — 2 Rounds

  1. Standing Calf Raises — 15 reps

    • 2 sec up / 3 sec down

    • Full heel drop each rep

    • Hold onto wall for balance

  2. Glute Bridges — 20 reps

    • Squeeze glutes at top

    • No lower-back arch

  3. Wall Sit — 30–45 sec

    • Knees stacked over mid-foot

    • Push evenly through both feet

  4. Foot Doming / Towel Scrunches — 60 sec

    • Build intrinsic foot strength

Expert Tip:
Strong feet = quieter landings = less joint stress.

🏃‍♂️ RUN DAY B — REPEAT & REFINE

This run is identical in structure to Day A — intentionally.

Warm-Up

Same as Run Day A

Main Run

1 min run / 2 min walk x 7 rounds

Focus of the Day

  • Even effort across all rounds

  • No faster final intervals

  • Calm breathing throughout

Coaching Cue:

“Today is about making this feel familiar.”

Cooldown

Same as Run Day A

🧱 TISSUE & STRENGTH DAY 2

(Optional)

Time: 15 min
Intent: Balance + posture

Circuit — 2 Rounds

  1. Step-Back Lunges — 8/leg

    • Control the descent

    • Front knee tracks over toes

  2. Single-Leg Balance — 30 sec/side

    • Barefoot if possible

    • Eyes forward

  3. Side Plank (knees) — 20–30 sec/side

    • Long straight line head to knees

🏃‍♂️ RUN DAY C — CONFIDENCE DAY

Same structure again — this is deliberate.

Warm-Up

Same as previous run days

Main Run

1 min run / 2 min walk x 7 rounds

Mental Focus

  • Relaxed shoulders

  • Loose hands (no fists)

  • Calm face

Expert Coaching Cue:
Tension anywhere steals energy everywhere.

Cooldown

Same as previous run days

✅ WEEK 1 SUCCESS CHECK

You completed Week 1 correctly if:

  • No sharp pain during or after runs

  • Mild calf or foot soreness is acceptable

  • You finish runs feeling energized, not wrecked

  • Confidence is higher than Day 1

If any joint pain appears → slow down, not forward

WHAT WEEK 1 BUILDS (IMPORTANT)

  • Foot & calf impact tolerance

  • Basic running rhythm

  • Nervous system confidence

  • Habit formation

This week is foundational.
Nothing flashy. Everything important.