Baker

Alex T. Baker running a canyon road at Bryce.

Desk · 2 / 5 / 10 min

Workouts you can do at your desk.

Start

Run the race

Date required. 5K, 10K, half, marathon, or other. Quality and the long on days you marked. Eat to perform.

Build the week

No race, or far. Easy miles you can repeat. One long if you run. Cap the long off the longest you already did. Do not invent a peak.

Lighter, still running

Modest deficit. Protein stays. Long stays. Quality shortens before the long is cut. Slow only.

Stronger for the run

Durability lifts. Enough food. Running stays mostly easy. A lift does not replace the long if you have a weekend.

After a race, still in the bib, under a clear sky.

If the day dies

Use the cut.

How it works

  1. 01 Sign in.

    Google, X, or email. Then a short intake — days you actually have, not the ideal week.

  2. 02 Today and this week.

    One focus session. One long if you run. Easy and off days on the days you marked. A cut version on every key session.

  3. 03 Miss a day.

    Zeros are allowed. The week does not reshuffle because Tuesday died.

  4. 04 Desk is extra.

    Two, five, or ten minutes. Seated if you cannot leave. No jumping. It does not replace the long.

Mid-stride on a canyon road.

At the desk

Stretches at work that do not make you sweat

Quiet office. Stay in the chair. If you can stand beside the desk: calf raises, chair squats, desk push-ups. Six minutes. Chair. No jumping.

Open the desk library

Not medical advice. Stop if pain changes gait. Weight-loss mode is not for anyone who should not be in a deficit.