{
 "version": "202611100840",
 "timeZone": "America/Denver",
 "name": "RunWell Intermediate",
 "startDate": "2026-11-11",
 "days": [
  {
   "date": "2026-11-11",
   "week": 1,
   "dow": "Wed",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W1",
   "strengthWeek": 1,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": null,
   "source": "Week 1 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-12",
   "week": 1,
   "dow": "Thu",
   "type": "run",
   "emoji": "🏃",
   "title": "Run/walk 10:1 ×3",
   "minutes": 48,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 600.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "yes",
   "source": "\"10-minute fitness walk warm-up\n\n10-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 3x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-13",
   "week": 1,
   "dow": "Fri",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W1",
   "strengthWeek": 1,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "optional",
   "source": "Week 1 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-14",
   "week": 1,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30'",
   "minutes": 51,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "recovery",
     "sec": 60.0,
     "label": "Walk @2/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-15",
   "week": 1,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Run/walk 12:1 ×4",
   "minutes": 67,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 720.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n12 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 4x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-16",
   "week": 2,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W2",
   "strengthWeek": 2,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 2 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-17",
   "week": 2,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30'",
   "minutes": 50,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-18",
   "week": 2,
   "dow": "Wed",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W2",
   "strengthWeek": 2,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "optional",
   "source": "Week 2 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-19",
   "week": 2,
   "dow": "Thu",
   "type": "run",
   "emoji": "🏃",
   "title": "Run/walk 12:1 ×3",
   "minutes": 54,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 720.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n12 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 3x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-20",
   "week": 2,
   "dow": "Fri",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W2",
   "strengthWeek": 2,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 2 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-21",
   "week": 2,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-22",
   "week": 2,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Run/walk 10:1 ×6",
   "minutes": 81,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 6,
     "steps": [
      {
       "kind": "work",
       "sec": 600.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n10-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 6x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-23",
   "week": 3,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W3",
   "strengthWeek": 3,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 3 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-24",
   "week": 3,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-25",
   "week": 3,
   "dow": "Wed",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W3",
   "strengthWeek": 3,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "optional",
   "source": "Week 3 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-26",
   "week": 3,
   "dow": "Thu",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-27",
   "week": 3,
   "dow": "Fri",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W3",
   "strengthWeek": 3,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 3 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-11-28",
   "week": 3,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-29",
   "week": 3,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Run/walk 15:1 ×4",
   "minutes": 79,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 900.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n15-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 4x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-11-30",
   "week": 4,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W4",
   "strengthWeek": 4,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 4 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-01",
   "week": 4,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-02",
   "week": 4,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-03",
   "week": 4,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W4",
   "strengthWeek": 4,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 4 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-04",
   "week": 4,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30'",
   "minutes": 45,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n30 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-05",
   "week": 4,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-06",
   "week": 4,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 12:1 ×6",
   "minutes": 93,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 6,
     "steps": [
      {
       "kind": "work",
       "sec": 720.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n12 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 6x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-07",
   "week": 5,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W5",
   "strengthWeek": 5,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 5 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-08",
   "week": 5,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-09",
   "week": 5,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-10",
   "week": 5,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W5",
   "strengthWeek": 5,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 5 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-11",
   "week": 5,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-12",
   "week": 5,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-13",
   "week": 5,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 10:1 ×8",
   "minutes": 103,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 8,
     "steps": [
      {
       "kind": "work",
       "sec": 600.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n10-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 8x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-14",
   "week": 6,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W6 (deload)",
   "strengthWeek": 6,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": null,
   "source": "Week 6 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-15",
   "week": 6,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-16",
   "week": 6,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Run/walk 10:1 ×5",
   "minutes": 70,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 600.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n10-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 5x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-17",
   "week": 6,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W6 (deload)",
   "strengthWeek": 6,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 6 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-18",
   "week": 6,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-19",
   "week": 6,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30'",
   "minutes": 50,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-20",
   "week": 6,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 15:1 ×6",
   "minutes": 111,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 6,
     "steps": [
      {
       "kind": "work",
       "sec": 900.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n15-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 6x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-21",
   "week": 7,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W7",
   "strengthWeek": 7,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 7 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-22",
   "week": 7,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 4×1'",
   "minutes": 63,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 60.0,
       "label": "Effort @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [
    "Keep these 1 minute efforts on level ground"
   ],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n4x1 minute efforts @ 6-7/10 on 1 minute jog recovery\n*Keep these 1 minute efforts on level ground\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-23",
   "week": 7,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-24",
   "week": 7,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W7",
   "strengthWeek": 7,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 7 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-25",
   "week": 7,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-26",
   "week": 7,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 25' + 4 strides",
   "minutes": 49,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1500.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 10,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n25-minute run @ 4/10-conversation pace\nFinish w/ 4, 10s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-27",
   "week": 7,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 12:1 ×8",
   "minutes": 119,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 8,
     "steps": [
      {
       "kind": "work",
       "sec": 720.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n12 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 8x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-28",
   "week": 8,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W8",
   "strengthWeek": 8,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 8 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2026-12-29",
   "week": 8,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 6×1'",
   "minutes": 67,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 6,
     "steps": [
      {
       "kind": "work",
       "sec": 60.0,
       "label": "Effort @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [
    "Keep these 1 minute efforts on level ground"
   ],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n6x1 minute efforts @ 6-7/10 on 1 minute jog recovery\n*Keep these 1 minute efforts on level ground\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-30",
   "week": 8,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2026-12-31",
   "week": 8,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W8",
   "strengthWeek": 8,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 8 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-01",
   "week": 8,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-02",
   "week": 8,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 25' + 4 strides",
   "minutes": 49,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1500.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 10,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n25-minute run @ 4/10-conversation pace\nFinish w/ 4, 10s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-03",
   "week": 8,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 10:1 ×10",
   "minutes": 125,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 10,
     "steps": [
      {
       "kind": "work",
       "sec": 600.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n10-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 10x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-04",
   "week": 9,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W9",
   "strengthWeek": 9,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 9 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-05",
   "week": 9,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 8×1'",
   "minutes": 71,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 8,
     "steps": [
      {
       "kind": "work",
       "sec": 60.0,
       "label": "Effort @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [
    "Keep these 1 minute efforts on level ground"
   ],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n8x1 minute efforts @ 6-7/10 on 1 minute jog recovery\n*Keep these 1 minute efforts on level ground\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-06",
   "week": 9,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-07",
   "week": 9,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W9",
   "strengthWeek": 9,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 9 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-08",
   "week": 9,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-09",
   "week": 9,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30' + 5 strides",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 10,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\nFinish w/ 5, 10s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-10",
   "week": 9,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 12:1 ×9",
   "minutes": 132,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 9,
     "steps": [
      {
       "kind": "work",
       "sec": 720.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n12 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 9x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-11",
   "week": 10,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W10",
   "strengthWeek": 10,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 10 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-12",
   "week": 10,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 8×1'",
   "minutes": 71,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 8,
     "steps": [
      {
       "kind": "work",
       "sec": 60.0,
       "label": "Effort @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [
    "Keep these 1 minute efforts on level ground"
   ],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n8x1 minute efforts @ 6-7/10 on 1 minute jog recovery\n*Keep these 1 minute efforts on level ground\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-13",
   "week": 10,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-14",
   "week": 10,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W10",
   "strengthWeek": 10,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 10 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-15",
   "week": 10,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-16",
   "week": 10,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30' + 5 strides",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 10,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\nFinish w/ 5, 10s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-17",
   "week": 10,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 10:1 ×12",
   "minutes": 147,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 12,
     "steps": [
      {
       "kind": "work",
       "sec": 600.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n10-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 12x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-18",
   "week": 11,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W11",
   "strengthWeek": 11,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 11 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-19",
   "week": 11,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Pyramid",
   "minutes": 66,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 750.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 60.0,
     "label": "Run @7/10"
    },
    {
     "kind": "recovery",
     "sec": 60,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 120.0,
     "label": "Run @6-7/10"
    },
    {
     "kind": "recovery",
     "sec": 90,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 180.0,
     "label": "Run @6/10"
    },
    {
     "kind": "recovery",
     "sec": 120,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 120.0,
     "label": "Run @6-7/10"
    },
    {
     "kind": "recovery",
     "sec": 90,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 60.0,
     "label": "Run @7/10"
    },
    {
     "kind": "recovery",
     "sec": 60,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 750.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n12.5-minute run @ 4/10\n1 minute run @ 7/10 on 60s jog recovery\n2 minute run @ 6-7/10 on 90s jog recovery\n3 minute run @ 6/10 on 2 minute jog recovery\n2 minute run @ 6-7/10 on 90s jog recovery\n1 minute run @ 7/10 on 45-60s jog recovery\n12.5-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-20",
   "week": 11,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-21",
   "week": 11,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W11",
   "strengthWeek": 11,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 11 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-22",
   "week": 11,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 4×45s",
   "minutes": 64,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 45,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 90,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 4, 45s hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-23",
   "week": 11,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30' + 4 strides",
   "minutes": 54,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 15,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\nFinish w/ 4, 15s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-24",
   "week": 11,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 15:1 ×8",
   "minutes": 143,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 8,
     "steps": [
      {
       "kind": "work",
       "sec": 900.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n15-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 8x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-25",
   "week": 12,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W12 (deload)",
   "strengthWeek": 12,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": null,
   "source": "Week 12 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-26",
   "week": 12,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Pyramid",
   "minutes": 70,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 60.0,
     "label": "Run @7/10"
    },
    {
     "kind": "recovery",
     "sec": 45,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 120.0,
     "label": "Run @6-7/10"
    },
    {
     "kind": "recovery",
     "sec": 75,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 180.0,
     "label": "Run @6/10"
    },
    {
     "kind": "recovery",
     "sec": 90,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 120.0,
     "label": "Run @6-7/10"
    },
    {
     "kind": "recovery",
     "sec": 75,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 60.0,
     "label": "Run @7/10"
    },
    {
     "kind": "recovery",
     "sec": 45,
     "label": "Jog recovery"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n1 minute run @ 7/10 on 45s jog recovery\n2 minute run @ 6-7/10 on 75s jog recovery\n3 minute run @ 6/10 on 90s jog recovery\n2 minute run @ 6-7/10 on 75s jog recovery\n1 minute run @ 7/10 on 45s jog recovery\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-27",
   "week": 12,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-28",
   "week": 12,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W12 (deload)",
   "strengthWeek": 12,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 12 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-01-29",
   "week": 12,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 5×45s",
   "minutes": 66,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 45,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 90,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 5, 45s hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-30",
   "week": 12,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30' + 4 strides",
   "minutes": 54,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 15,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\nFinish w/ 4, 15s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-01-31",
   "week": 12,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 11:1 ×12",
   "minutes": 159,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 12,
     "steps": [
      {
       "kind": "work",
       "sec": 660.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n11 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 12x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-01",
   "week": 13,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W13",
   "strengthWeek": 13,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 13 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-02-02",
   "week": 13,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 4×2'",
   "minutes": 71,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 120.0,
       "label": "Run @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n\n2 minute run @ 6-7/10 on 2 minute jog recovery\n(🔁 repeat above 4x)\n\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-03",
   "week": 13,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-04",
   "week": 13,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W13",
   "strengthWeek": 13,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 13 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-02-05",
   "week": 13,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 4×1'",
   "minutes": 67,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 60,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 4, 1 minute hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-06",
   "week": 13,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30' + 5 strides",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 15,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\nFinish w/ 5, 15s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-07",
   "week": 13,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Easy 95'",
   "minutes": 115,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 5700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n95-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-08",
   "week": 14,
   "dow": "Mon",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W14",
   "strengthWeek": 14,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 14 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-02-09",
   "week": 14,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 5×2'",
   "minutes": 75,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 120.0,
       "label": "Run @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n\n2 minute run @ 6-7/10 on 2 minute jog recovery\n(🔁 repeat above 5x)\n\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-10",
   "week": 14,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-11",
   "week": 14,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W14",
   "strengthWeek": 14,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 14 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-02-12",
   "week": 14,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 5×1'",
   "minutes": 70,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 60,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 5, 1 minute hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-13",
   "week": 14,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30' + 5 strides",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 15,
       "label": "Stride (fast, relaxed)"
      },
      {
       "kind": "recovery",
       "sec": 45,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30 minute run @ 4/10-conversation pace\nFinish w/ 5, 15s strides on 45s jog recovery\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-14",
   "week": 14,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 15:1 ×9",
   "minutes": 159,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 9,
     "steps": [
      {
       "kind": "work",
       "sec": 900.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n15-minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 9x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-15",
   "week": 15,
   "dow": "Mon",
   "type": "walk",
   "emoji": "🚶",
   "title": "Walk 30'",
   "minutes": 30,
   "steps": [
    {
     "kind": "work",
     "sec": 1800,
     "label": "Fitness walk @2/10"
    }
   ],
   "nickelDime": null,
   "source": "30 minute @ 2/10-Fitness walk"
  },
  {
   "date": "2027-02-16",
   "week": 15,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-17",
   "week": 15,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 3×3'",
   "minutes": 70,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 180.0,
       "label": "Run @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n\n3 minute run @ 6-7/10 on 2 minute jog recovery\n(🔁 repeat above 3x)\n\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-18",
   "week": 15,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W15",
   "strengthWeek": 15,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 15 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-02-19",
   "week": 15,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 4×1:15",
   "minutes": 70,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 75,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 150,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 4, 75s hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-20",
   "week": 15,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 600.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n10-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-21",
   "week": 15,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Easy 100'",
   "minutes": 120,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 6000.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n100 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-22",
   "week": 16,
   "dow": "Mon",
   "type": "walk",
   "emoji": "🚶",
   "title": "Walk 30'",
   "minutes": 30,
   "steps": [
    {
     "kind": "work",
     "sec": 1800,
     "label": "Fitness walk @2/10"
    }
   ],
   "nickelDime": null,
   "source": "30 minute @ 2/10-Fitness walk"
  },
  {
   "date": "2027-02-23",
   "week": 16,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-24",
   "week": 16,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 3×3'",
   "minutes": 70,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 180.0,
       "label": "Run @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n\n3 minute run @ 6-7/10 on 2 minute jog recovery\n(🔁 repeat above 3x)\n\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-25",
   "week": 16,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W16 (deload)",
   "strengthWeek": 16,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 16 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-02-26",
   "week": 16,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 5×1:15",
   "minutes": 74,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 75,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 150,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 5, 75s hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-27",
   "week": 16,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 35'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2100.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 600.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n35-minute run @ 4/10-conversation pace\n\n10-minute fitness walk cool down\""
  },
  {
   "date": "2027-02-28",
   "week": 16,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Run/walk 12:1 ×12",
   "minutes": 171,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "repeat": 12,
     "steps": [
      {
       "kind": "work",
       "sec": 720.0,
       "label": "Easy run @4/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Walk @2/10"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n12 minute run @ 4/10-conversation pace\nTHEN\n1 minute @ 2/10-fitness walk\n\n(🔁 repeat above 12x)\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-01",
   "week": 17,
   "dow": "Mon",
   "type": "walk",
   "emoji": "🚶",
   "title": "Walk 30'",
   "minutes": 30,
   "steps": [
    {
     "kind": "work",
     "sec": 1800,
     "label": "Fitness walk @2/10"
    }
   ],
   "nickelDime": null,
   "source": "30 minute @ 2/10-Fitness walk"
  },
  {
   "date": "2027-03-02",
   "week": 17,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-03",
   "week": 17,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 4×3'",
   "minutes": 75,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 180.0,
       "label": "Run @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n\n3 minute run @ 6-7/10 on 2 minute jog recovery\n(🔁 repeat above 4x)\n\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-04",
   "week": 17,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W17",
   "strengthWeek": 17,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 17 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-03-05",
   "week": 17,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 5×1:30",
   "minutes": 78,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 90,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 180,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 5, 90s hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-06",
   "week": 17,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 600.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30-minute run @ 4/10-conversation pace\n\n10-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-07",
   "week": 17,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · Easy 115'",
   "minutes": 135,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 6900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n115-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-08",
   "week": 18,
   "dow": "Mon",
   "type": "walk",
   "emoji": "🚶",
   "title": "Walk 30'",
   "minutes": 30,
   "steps": [
    {
     "kind": "work",
     "sec": 1800,
     "label": "Fitness walk @2/10"
    }
   ],
   "nickelDime": null,
   "source": "30 minute @ 2/10-Fitness walk"
  },
  {
   "date": "2027-03-09",
   "week": 18,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 40'",
   "minutes": 60,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2400.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": "optional",
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n40 minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-10",
   "week": 18,
   "dow": "Wed",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 4×3'",
   "minutes": 75,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 4,
     "steps": [
      {
       "kind": "work",
       "sec": 180.0,
       "label": "Run @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n\n3 minute run @ 6-7/10 on 2 minute jog recovery\n(🔁 repeat above 4x)\n\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-11",
   "week": 18,
   "dow": "Thu",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W18",
   "strengthWeek": 18,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 18 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-03-12",
   "week": 18,
   "dow": "Fri",
   "type": "run",
   "emoji": "🏃",
   "title": "Hills 5×1:30",
   "minutes": 78,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 90,
       "label": "Hill @4/10 (3-5%)"
      },
      {
       "kind": "recovery",
       "sec": 180,
       "label": "Jog down the hill"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10 - conversation pace\nComplete 5, 90s hill repeats @ 4/10 on 3-5% grade\nJog down the hill to recovery\n15-minute run @ 4/10 - conversation pace\n5-minute run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-13",
   "week": 18,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 30'",
   "minutes": 55,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1800.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 600.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n30-minute run @ 4/10-conversation pace\n\n10-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-14",
   "week": 18,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · MP 3×15'",
   "minutes": 99,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 600.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 900.0,
       "label": "Marathon pace @5-6/10"
      },
      {
       "kind": "recovery",
       "sec": 180.0,
       "label": "Walk recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 600.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n10-minute run @ 4/10-conversation paceTHEN\n3x15-minute bouts @ target marathon pace (5-6/10)\non 3 minute walk recovery\n10-minute run @ 4/10 - conversation pace\n5' run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-15",
   "week": 19,
   "dow": "Mon",
   "type": "walk",
   "emoji": "🚶",
   "title": "Walk 30'",
   "minutes": 30,
   "steps": [
    {
     "kind": "work",
     "sec": 1800,
     "label": "Fitness walk @2/10"
    }
   ],
   "nickelDime": null,
   "source": "30 minute @ 2/10-Fitness walk"
  },
  {
   "date": "2027-03-16",
   "week": 19,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-17",
   "week": 19,
   "dow": "Wed",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W19",
   "strengthWeek": 19,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": "yes",
   "source": "Week 19 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-03-18",
   "week": 19,
   "dow": "Thu",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 3×4'",
   "minutes": 73,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 240.0,
       "label": "Run @6/10"
      },
      {
       "kind": "recovery",
       "sec": 120,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n\n4 minute run @ 6/10 on 2 minute jog recovery\n(🔁 repeat above 3x)\n\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-19",
   "week": 19,
   "dow": "Fri",
   "type": "walk",
   "emoji": "🚶",
   "title": "Walk 45'",
   "minutes": 45,
   "steps": [
    {
     "kind": "work",
     "sec": 2700,
     "label": "Fitness walk @2/10"
    }
   ],
   "nickelDime": null,
   "source": "45-minute @ 2/10-Fitness walk"
  },
  {
   "date": "2027-03-20",
   "week": 19,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 25'",
   "minutes": 50,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1500.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 600.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n25-minute run @ 4/10-conversation pace\n\n10-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-21",
   "week": 19,
   "dow": "Sun",
   "type": "run",
   "emoji": "🏃",
   "title": "Long · MP 3×20'",
   "minutes": 114,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 600.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 1200.0,
       "label": "Marathon pace @5-6/10"
      },
      {
       "kind": "recovery",
       "sec": 180.0,
       "label": "Walk recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 600.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n10-minute run @ 4/10-conversation pace\nTHEN\n3x20 minute bouts @ target marathon pace (5-6/10)\non 3 minute walk recovery\n10-minute run @ 4/10 - conversation pace\n5' run @ 3/10 - jog\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-22",
   "week": 20,
   "dow": "Mon",
   "type": "walk",
   "emoji": "🚶",
   "title": "Walk 30'",
   "minutes": 30,
   "steps": [
    {
     "kind": "work",
     "sec": 1800,
     "label": "Fitness walk @2/10"
    }
   ],
   "nickelDime": null,
   "source": "30 minute @ 2/10-Fitness walk"
  },
  {
   "date": "2027-03-23",
   "week": 20,
   "dow": "Tue",
   "type": "run",
   "emoji": "🏃",
   "title": "Easy 45'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 2700.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n45-minute run @ 4/10-conversation pace\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-24",
   "week": 20,
   "dow": "Wed",
   "type": "strength",
   "emoji": "🏋️",
   "title": "Strength W20",
   "strengthWeek": 20,
   "minutes": 45,
   "notes": [
    "Walk 10 min before and 5 min after.",
    "Aim for 5,000+ steps (about 2 mi) of walking every day."
   ],
   "nickelDime": null,
   "source": "Week 20 Strength Exercises \n(see sheet at bottom)\n\nCommitting to daily walking will aid in exercise effectiveness, recovery, and injury prevention. We highly encourage you to go for a 10-minute warm-up walk before your strength exercises and a 5-minute cool-down walk after your exercises. Aim for at least 5000 steps or 2 miles of  cumulative walking everyday."
  },
  {
   "date": "2027-03-25",
   "week": 20,
   "dow": "Thu",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 5×1'",
   "minutes": 65,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 5,
     "steps": [
      {
       "kind": "work",
       "sec": 60.0,
       "label": "Effort @6-7/10"
      },
      {
       "kind": "recovery",
       "sec": 60.0,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "work",
     "sec": 900.0,
     "label": "Easy run @4/10"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "cooldown",
     "sec": 300.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [
    "Keep these 1 minute efforts on level ground"
   ],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n15-minute run @ 4/10\n5x1 minute efforts @ 6-7/10 on 1 minute jog recovery\n*Keep these 1 minute efforts on level ground\n15-minute run @ 4/10-conversation pace\n5-minute run @ 3/10 - jog\n\n5-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-26",
   "week": 20,
   "dow": "Fri",
   "type": "rest",
   "emoji": "😴",
   "title": "Rest day",
   "minutes": 0,
   "nickelDime": null,
   "source": "Day Off"
  },
  {
   "date": "2027-03-27",
   "week": 20,
   "dow": "Sat",
   "type": "run",
   "emoji": "🏃",
   "title": "Intervals 3×30s",
   "minutes": 48,
   "steps": [
    {
     "kind": "warmup",
     "sec": 600.0,
     "label": "Warm-up walk"
    },
    {
     "kind": "work",
     "sec": 300.0,
     "label": "Jog @3/10"
    },
    {
     "kind": "work",
     "sec": 1200.0,
     "label": "Easy run @4/10"
    },
    {
     "repeat": 3,
     "steps": [
      {
       "kind": "work",
       "sec": 30,
       "label": "Effort @7/10"
      },
      {
       "kind": "recovery",
       "sec": 30,
       "label": "Jog recovery"
      }
     ]
    },
    {
     "kind": "cooldown",
     "sec": 600.0,
     "label": "Cool-down walk"
    }
   ],
   "notes": [],
   "nickelDime": null,
   "source": "\"10-minute fitness walk warm-up\n\n5-minute run @ 3/10 - jog\n20 minute run @ 4/10-conversation pace\nComplete 3x30s efforts holding 7/10 on\n30s jog recovery\n\n10-minute fitness walk cool down\""
  },
  {
   "date": "2027-03-28",
   "week": 20,
   "dow": "Sun",
   "type": "finish",
   "emoji": "🏁",
   "title": "Finish line: long run or solo 26.2, your call",
   "minutes": 0,
   "nickelDime": null,
   "source": "Race Day"
  }
 ],
 "strength": {
  "1": {
   "week": 1,
   "deload": false,
   "exercises": [
    {
     "name": "Standard march",
     "detail": "Standard march 2x45 sec passes. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591270236?h=615d8e1dd5"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 2 sets of 10 w/ a weight that is ~25% of your body weight. Rest 2x work duration.",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 2 rounds of 30s w/ band around thighs just above knees. Rest 1.5x work duration",
     "sets": 2,
     "workSec": 30,
     "restSec": null,
     "restMult": 1.5,
     "sides": 1,
     "video": null
    },
    {
     "name": "Marching bridge",
     "detail": "Marching bridge 2x45 second rounds. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591739295?h=3299f4bd2c"
    },
    {
     "name": "Double leg calf raises",
     "detail": "Double leg calf raises 2x15 @ 30bpms standing on floor. Rest 60s between sets",
     "sets": 2,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591258366?h=7e571e3bb4"
    },
    {
     "name": "Plank or seated row",
     "detail": "Plank or seated row 3x30 second holds. Rest 30-45 seconds",
     "sets": 3,
     "workSec": 30,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "2": {
   "week": 2,
   "deload": false,
   "exercises": [
    {
     "name": "Standard march",
     "detail": "Standard march 2x1 min passes on 40s rest",
     "sets": 2,
     "workSec": 60,
     "restSec": 40,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591270236?h=615d8e1dd5"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 2 sets of 12-15 w/ a weight that is ~25% of your body weight. Rest 2x work duration.",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 2 rounds of 30s w/ band around thighs just above knees. Rest 1.5x work duration",
     "sets": 2,
     "workSec": 30,
     "restSec": null,
     "restMult": 1.5,
     "sides": 1,
     "video": null
    },
    {
     "name": "Marching bridge",
     "detail": "Marching bridge 3x45 second rounds. Work to rest should be 1:1",
     "sets": 3,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591739295?h=3299f4bd2c"
    },
    {
     "name": "Double leg calf raises",
     "detail": "Double leg calf raises 2x20 @ 30bpms standing on floor. Rest 60-75 seconds",
     "sets": 2,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591258366?h=7e571e3bb4"
    },
    {
     "name": "Plank or seated row",
     "detail": "Plank or seated row 3x30 second holds. Rest 30-45 seconds",
     "sets": 3,
     "workSec": 30,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "3": {
   "week": 3,
   "deload": false,
   "exercises": [
    {
     "name": "Prisoner march",
     "detail": "Prisoner march 2x45 sec passes. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282995?h=6fc8d1651b"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 2 sets of 10 w/ a weight that is ~30% of your body weight. Rest 2x work duration.",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 3 rounds of 30s w/ band around thighs just above knees. Rest 1.5x work duration",
     "sets": 3,
     "workSec": 30,
     "restSec": null,
     "restMult": 1.5,
     "sides": 1,
     "video": null
    },
    {
     "name": "Bridge + SLR",
     "detail": "Bridge + SLR 2 rounds of 3, 5 second holds. Work to rest should be 1:1",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591733859?h=79919738c6"
    },
    {
     "name": "Double leg calf raises",
     "detail": "Double leg calf raises 2x15 @ 30bpms standing on edge step or slant board. Rest 60-75 seconds",
     "sets": 2,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591258366?h=7e571e3bb4"
    },
    {
     "name": "Plank",
     "detail": "Plank 2x45s or seated row 4x30 second holds. Rest 30-45 seconds",
     "sets": 2,
     "workSec": 45,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "4": {
   "week": 4,
   "deload": false,
   "exercises": [
    {
     "name": "Prisoner march",
     "detail": "Prisoner march 2x1 min passes. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 60,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282995?h=6fc8d1651b"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 2 sets of 12-15 w/ a weight that is ~30% of your body weight. Rest 2x work duration.",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 3 rounds of 30s w/ band around thighs just above knees. Rest 1.5x work duration",
     "sets": 3,
     "workSec": 30,
     "restSec": null,
     "restMult": 1.5,
     "sides": 1,
     "video": null
    },
    {
     "name": "Bridge + SLR",
     "detail": "Bridge + SLR 3 rounds of 4, 5 second holds. Work to rest should be 1:1",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591733859?h=79919738c6"
    },
    {
     "name": "Double leg calf raises",
     "detail": "Double leg calf raises 2x20 @ 30bpms standing on edge step or slant board. Rest 60-75 seconds",
     "sets": 2,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591258366?h=7e571e3bb4"
    },
    {
     "name": "Plank",
     "detail": "Plank 2x45s or seated row 4x30 second holds. Rest 30-45 seconds",
     "sets": 2,
     "workSec": 45,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "5": {
   "week": 5,
   "deload": false,
   "exercises": [
    {
     "name": "March to overhead reach",
     "detail": "March to overhead reach 2x45 sec passes. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591267872?h=6312d9cc19"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 2 sets of 10 w/ a weight that is ~30-35% of your body weight. Rest 2x work duration.",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 2 rounds of 45s w/ band around thighs just above knees. Rest 1.5x work duration",
     "sets": 2,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.5,
     "sides": 1,
     "video": null
    },
    {
     "name": "Bridge + SLR",
     "detail": "Bridge + SLR 2 rounds of 3, 10 second holds. Work to rest should be 1:1",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591733859?h=79919738c6"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 2x10. Alternate between sides so no rest",
     "sets": 2,
     "workSec": null,
     "restSec": 0,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Plank",
     "detail": "Plank 3x45 second holds on 1 minute rest or suspension trainer rows 2x8 w/ a rest of 2x work duration",
     "sets": 3,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "6": {
   "week": 6,
   "deload": true,
   "exercises": [
    {
     "name": "March to overhead reach",
     "detail": "March to overhead reach 2x1 minute passes. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 60,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591267872?h=6312d9cc19"
    },
    {
     "name": "Goblet squats 1 set of 10 w/ a weight that is ~30% of your body weight",
     "detail": "Goblet squats 1 set of 10 w/ a weight that is ~30% of your body weight.",
     "sets": 1,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 1 round of 45s w/ band around thighs just above knees.",
     "sets": 1,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": null
    },
    {
     "name": "Bridge + SLR",
     "detail": "Bridge + SLR 1 rounds of 3, 10 second holds. Work to rest should be 1:1",
     "sets": 1,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591733859?h=79919738c6"
    },
    {
     "name": "Standing shoulder extensions + B/L calf training",
     "detail": "Standing shoulder extensions + B/L calf training 3, 30 second holds on 30-second rest",
     "sets": 3,
     "workSec": 30,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591259610?h=5aec8b439a"
    },
    {
     "name": "Plank",
     "detail": "Plank 3x45 second holds on 1 minute rest or suspension trainer rows 2x8 w/ a rest of 2x work duration",
     "sets": 3,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "7": {
   "week": 7,
   "deload": false,
   "exercises": [
    {
     "name": "March to x-body reach",
     "detail": "March to x-body reach 2x45 sec passes. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591269218?h=4f4578961b"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 3 sets of 10 w/ a weight that is ~35% of your body weight. Rest 2x work duration.",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 3 rounds of 45s w/ band around thighs just above knees. Rest 1.5x work duration",
     "sets": 3,
     "workSec": 45,
     "restSec": null,
     "restMult": 1.5,
     "sides": 1,
     "video": null
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 2 rounds of 3, 5 second holds. Work to rest should be 1:1",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 2x15. Alternate between sides so no rest",
     "sets": 2,
     "workSec": null,
     "restSec": 0,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Plank",
     "detail": "Plank 3x45 second holds or suspension trainer rows 3x8. Rest 1 minute",
     "sets": 3,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "8": {
   "week": 8,
   "deload": false,
   "exercises": [
    {
     "name": "March to x-body reach",
     "detail": "March to x-body reach 2x1 min passes. Work to rest should be 1:1",
     "sets": 2,
     "workSec": 60,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591269218?h=4f4578961b"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 3 sets of 8 w/ a weight that is ~40% of your body weight. Rest 2x work duration.",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Skater taps",
     "detail": "Skater taps 3x1 minute rounds w/ band around thighs just above knees. Rest 1.5x work duration",
     "sets": 3,
     "workSec": 60,
     "restSec": null,
     "restMult": 1.5,
     "sides": 1,
     "video": null
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 3 rounds of 4, 5 second holds Work to rest should be 1:1",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 3x15. Alternate between sides so no rest",
     "sets": 3,
     "workSec": null,
     "restSec": 0,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Plank",
     "detail": "Plank 2x45 second holds or suspension trainer rows 2x8. Rest 1 minute",
     "sets": 2,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "9": {
   "week": 9,
   "deload": false,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  2x45 sec passes w/ ~50-55% body weight split b/w each hand. Rest 2x work duration",
     "sets": 2,
     "workSec": 45,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 3 sets of 10 w/ a weight that is ~40% of your body weight. Rest 2x work duration.",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Band resisted lateral toe taps on the toes",
     "detail": "Band resisted lateral toe taps on the toes 2 rounds of 30s alternating b/w sides.",
     "sets": 2,
     "workSec": 30,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591287901?h=1a85006015"
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 3 rounds of 3, 10 second holds Work to rest should be 1:1",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 2x10 holding a dumbbell that minutes 20% body weight in same hand. Alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Plank",
     "detail": "Plank 4x45 second holds or suspension trainer rows 3x10. Rest 1 minute",
     "sets": 4,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "10": {
   "week": 10,
   "deload": false,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  2x1 min passes w/ ~50-55% body weight split b/w each hand. Rest 2x work duration",
     "sets": 2,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "Goblet squats",
     "detail": "Goblet squats 3 sets of 8 w/ a weight that is ~45% of your body weight. Rest 2-3x work duration",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591282304?h=37034d3395"
    },
    {
     "name": "Band resisted lateral toe taps on the toes",
     "detail": "Band resisted lateral toe taps on the toes 2 rounds of 45s alternating b/w sides.",
     "sets": 2,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591287901?h=1a85006015"
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 2 rounds of 3, 5 second holds. Work to rest should be 1:1",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 2x15 w/ 20% body weight in same hand as working leg. Rest 30 second and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Plank",
     "detail": "Plank 3x1 minute holds or suspension trainer rows 3x10. Rest 1 minute",
     "sets": 3,
     "workSec": 60,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "11": {
   "week": 11,
   "deload": false,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  3x1 min passes w/ ~50-55% body weight split b/w each hand. Rest 2x work duration",
     "sets": 3,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight",
     "detail": "RFESS body weight 2x10 w/ body weight. Rest 30 seconds and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/630300268?h=3841e645db"
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 3 rounds of 4, 5 second holds Work to rest should be 1:1",
     "sets": 3,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 3x10 holding a dumbbell that is 25% body weight in same hand as working leg. Alternate between sides",
     "sets": 3,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Plank",
     "detail": "Plank 4x1 minute holds or suspension trainer rows 4x8. Rest 1 minute",
     "sets": 4,
     "workSec": 60,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "12": {
   "week": 12,
   "deload": true,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  1 min pass w/ ~55-60% body weight in each hand. Rest 2x work duration",
     "sets": 1,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight",
     "detail": "RFESS body weight 2x12-15 w/ body weight. Rest 30 seconds and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/630300268?h=3841e645db"
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 1 round of 3, 5 second holds Work to rest should be 1:1",
     "sets": 1,
     "workSec": null,
     "restSec": null,
     "restMult": 1.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Standing shoulder extensions + B/L calf training",
     "detail": "Standing shoulder extensions + B/L calf training 4, 30 second holds on 30-second rest",
     "sets": 4,
     "workSec": 30,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591259610?h=5aec8b439a"
    },
    {
     "name": "Plank",
     "detail": "Plank 2x1 minute holds or suspension trainer rows 2x8. Rest 1 minute",
     "sets": 2,
     "workSec": 60,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275374?h=e35fe031e6"
    }
   ]
  },
  "13": {
   "week": 13,
   "deload": false,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  2x1 min passes w/ ~55-60% body weight split b/w each hand. Rest 2x work duration",
     "sets": 2,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight",
     "detail": "RFESS body weight 2x8 w/ 20-25% body weight split between both hands. Rest 30 seconds and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/630300268?h=3841e645db"
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 3 rounds of 3, 10 second holds (10s hold - L, 10s hold - R, repeat 2 more times. Rest 1 minute & repeat)",
     "sets": 3,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 3x12-15 w/ ~25% body weight in same hand as working leg. Rest 30 second and alternate between sides.",
     "sets": 3,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Push-up + alternating shoulder taps",
     "detail": "Push-up + alternating shoulder taps 3x30 second or band resisted row in squat 2 sets of 10. Rest 1 minute",
     "sets": 3,
     "workSec": 30,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275842?h=ac429d08c3"
    }
   ]
  },
  "14": {
   "week": 14,
   "deload": false,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  3x1 min passes w/ ~55-60% body weight split b/w each hand. Rest 2x work duration",
     "sets": 3,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight",
     "detail": "RFESS body weight 2x10 w/ 20-25% body weight split between both hands. Rest 30 seconds and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/630300268?h=3841e645db"
    },
    {
     "name": "Bridge w/ HS bias",
     "detail": "Bridge w/ HS bias @ 30, 4 rounds of 3, 10 second holds (10s hold - L, 10s hold - R, repeat 2 more times. Rest 1 minute & repeat)",
     "sets": 4,
     "workSec": null,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591256062?h=b69ed5d401"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 2x10 w/ ~30% body weight in same hand as working leg. Rest 30 second and alternate between sides.",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Push-up + alternating shoulder taps",
     "detail": "Push-up + alternating shoulder taps 3x30 second or band resisted row in squat 2 sets of 10. Rest 1 minute",
     "sets": 3,
     "workSec": 30,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275842?h=ac429d08c3"
    }
   ]
  },
  "15": {
   "week": 15,
   "deload": false,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  2x1 min passes w/ ~60-65% body weight split b/w each hand. Rest 2x work duration",
     "sets": 2,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight",
     "detail": "RFESS body weight 3x8 w/ 25-30% body weight split between both hands. Rest 30 seconds and alternate between sides",
     "sets": 3,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/630300268?h=3841e645db"
    },
    {
     "name": "Long lever bridge + hip flexor training w/o band",
     "detail": "Long lever bridge + hip flexor training w/o band 2 rounds of 30 sec or working up to an 8/10 on the RPE scale. Rest 2x work duration",
     "sets": 2,
     "workSec": 30,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591257655?h=be5ce7b4fa"
    },
    {
     "name": "Single leg calf raises foot on bench",
     "detail": "Single leg calf raises foot on bench 3x10 w/ ~30% body weight in same hand as working leg. Rest 30 second and alternate between sides.",
     "sets": 3,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591261640?h=c78af013c6"
    },
    {
     "name": "Push-up + alternating shoulder taps",
     "detail": "Push-up + alternating shoulder taps 2x45 seconds or band resisted row in squat 3 sets of 10. Rest 1 minute",
     "sets": 2,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275842?h=ac429d08c3"
    }
   ]
  },
  "16": {
   "week": 16,
   "deload": true,
   "exercises": [
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  1 min passes w/ ~60% body weight split b/w each hand. Rest 2x work duration",
     "sets": 1,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "Band resisted row in squat",
     "detail": "Band resisted row in squat 2x10. Rest 2x work duration",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591278500?h=377d8daf4f"
    },
    {
     "name": "Standing shoulder extensions + B/L calf training",
     "detail": "Standing shoulder extensions + B/L calf training 5, 30 second holds on 30-second rest",
     "sets": 5,
     "workSec": 30,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591259610?h=5aec8b439a"
    },
    {
     "name": "Push-up + alternating shoulder taps",
     "detail": "Push-up + alternating shoulder taps 1, 45 second hold  or band resisted row in squat 2 sets of 10. Rest 1 minute",
     "sets": 2,
     "workSec": 45,
     "restSec": 60,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591275842?h=ac429d08c3"
    }
   ]
  },
  "17": {
   "week": 17,
   "deload": false,
   "exercises": [
    {
     "name": "Pogo jumps",
     "detail": "Pogo jumps, 2x20 in place @ 150bpms. Rest 3x work duration",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 3.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/629431511?h=486bb6fa78"
    },
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  3x1 min passes w/ ~60-65% body weight in each hand. Rest 2x work duration",
     "sets": 3,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight w/ weight in opposite arm",
     "detail": "RFESS body weight w/ weight in opposite arm 2x8 w/ 15-20% body weight in the opposite arm relative to the working leg. Rest 30 second and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591283534?h=654b531314"
    },
    {
     "name": "Long lever bridge + hip flexor training w/o band",
     "detail": "Long lever bridge + hip flexor training w/o band 3 rounds of 30s or working up to an 8/10 on the RPE scale. Rest 2x work duration",
     "sets": 3,
     "workSec": 30,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591257655?h=be5ce7b4fa"
    }
   ]
  },
  "18": {
   "week": 18,
   "deload": false,
   "exercises": [
    {
     "name": "Pogo jumps",
     "detail": "Pogo jumps, 2x25 in place @ 150bpms. Rest 3x work duration",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 3.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/629431511?h=486bb6fa78"
    },
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  2x1 min passes holding w/ ~65-70% body weight in each hand. Rest 2x work duration",
     "sets": 2,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight w/ weight in opposite arm",
     "detail": "RFESS body weight w/ weight in opposite arm 2x10 w/ 15-20% body weight in the opposite arm relative to the working leg. Rest 30 second and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591283534?h=654b531314"
    },
    {
     "name": "Long lever bridge + hip flexor training w/ band",
     "detail": "Long lever bridge + hip flexor training w/ band 2 rounds of 30s working up to an 8/10. Rest 2x work duration",
     "sets": 2,
     "workSec": 30,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591257655?h=be5ce7b4fa"
    }
   ]
  },
  "19": {
   "week": 19,
   "deload": false,
   "exercises": [
    {
     "name": "Pogo jumps",
     "detail": "Pogo jumps, 2x30 in place @ 150bpms. Rest 3x work duration",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 3.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/629431511?h=486bb6fa78"
    },
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  3x1 min passes holding w/ ~65-70% body weight in each hand. Rest 2x work duration",
     "sets": 3,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "RFESS body weight w/ weight in opposite arm",
     "detail": "RFESS body weight w/ weight in opposite arm 2x8 w/ 15-20% body weight in the opposite arm relative to the working leg. Rest 30 second and alternate between sides",
     "sets": 2,
     "workSec": null,
     "restSec": 30,
     "restMult": null,
     "sides": 2,
     "video": "https://player.vimeo.com/video/591283534?h=654b531314"
    },
    {
     "name": "Long lever bridge + hip flexor training w/ band",
     "detail": "Long lever bridge + hip flexor training w/ band 3 rounds of 30s working up to an 8/10. Rest 2x work duration",
     "sets": 3,
     "workSec": 30,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591257655?h=be5ce7b4fa"
    }
   ]
  },
  "20": {
   "week": 20,
   "deload": false,
   "exercises": [
    {
     "name": "March to overhead reach",
     "detail": "March to overhead reach 2x1 minute passes on 45 second rest",
     "sets": 2,
     "workSec": 60,
     "restSec": 45,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591267872?h=6312d9cc19"
    },
    {
     "name": "Farmer march",
     "detail": "Farmer minutes March  3x1 minute w/ ~55% body weight in each hand. Rest 2x work duration",
     "sets": 3,
     "workSec": 60,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591262198?h=af7e594b3a"
    },
    {
     "name": "Band resisted row in squat",
     "detail": "Band resisted row in squat 2x10. Rest 2x work duration",
     "sets": 2,
     "workSec": null,
     "restSec": null,
     "restMult": 2.0,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591278500?h=377d8daf4f"
    },
    {
     "name": "Standing shoulder extensions + B/L calf training",
     "detail": "Standing shoulder extensions + B/L calf training 3, 30 second holds on 30-second rest",
     "sets": 3,
     "workSec": 30,
     "restSec": 30,
     "restMult": null,
     "sides": 1,
     "video": "https://player.vimeo.com/video/591259610?h=5aec8b439a"
    }
   ]
  }
 },
 "nickelDime": {
  "rounds": 3,
  "roundSec": 180,
  "plank": "off",
  "note": "A round starts every 3:00, rest with what's left. Skip it if you're flat.",
  "exercises": [
   {
    "name": "Pull-ups",
    "reps": "6"
   },
   {
    "name": "DB rows",
    "reps": "8 · 15 lb each hand"
   },
   {
    "name": "Arnold press",
    "reps": "8 · 15 lb each hand"
   },
   {
    "name": "Push-ups",
    "reps": "12"
   }
  ]
 }
}