Program Focus: * Build strength and lean muscle (especially glutes and upper body) * Improve endurance and running performance * Encourage sustainable, balanced training Ideal Audience: * Intermediate women who are comfortable lifting weights * Runners who want to add strength * Lifters who want to build cardio capacity MONDAY – lower body (glutes + hammies) TUESDAY – upper + core WEDNESDAY – running (speed / moderate distance) THURSDAY – legs + quads OR run 2-3 miles FRIDAY – running (long run / endurance) SATURDAY - full body SUNDAY - rest