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.
Whatever Stryd schedules as pre-run work for today. The warm-up is not here: it is written into the run's own prescription — ten minutes easy, then accelerations — which is something you do while running, not before you leave. It sits behind the i on the run card. Each session keeps its prescription too, and a card only states a dose it could actually read.
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.