Today
The day in three parts: the warm-up out of today's Stryd plan, the run itself, and the core and mobility session afterwards. Hold what you can hold well, then add a little every couple of weeks.
Two things run before the run: the warm-up written into the prescription above, and Stryd's own Drill · Pre Run session — the lunge matrix and the fence drills. The reps for these are still marked as prescribed: that calendar entry has not been read in full here, and its title trails off after the fence drills, so there may be more to it.
One set of each. Add 10s to the front plank and 5s to the sides every two weeks. Extra core work is optional.
Stryd's second post-run entry, hip / glute / hamstring, kept separate from the stretch above because Stryd lists it as its own session. Both are marked optional but recommended. It repeats the hip flexor stretch and the donkey kicks from the mobility list — that repetition is in the prescription, not an oversight here. Progress very gradually: 10s or one rep every 3–4 weeks.
Optional, and deliberately outside the session above — run it on its own, after the mobility, while you are still warm. Cold damps the inflammatory signal that drives adaptation, so it is a trade: take it when the next run matters more than this one's gains — race week, back-to-back hard days, after a test. Skip the cold and take a plain warm bath after the sessions you want to adapt to: threshold, VO₂max, a long run with tempo in it.