Day 48 is the lunge circuit at 16: 16 calf raises, 16 lunges and 16 side-to-side lunges, 2 minutes rest, 3, 4 or 5 sets by level. The final visit of this circuit, up two from Day 34.
Eight lunges per leg in two directions, per set, is where the lunge work finishes. Forward lunges have spent eight weeks building single-leg strength in the position running uses most; side-to-side lunges have kept the hips and inner thighs strong so the knees track straight when the legs are tired. On a 5-set session that is 40 forward and 40 side lunges per leg, plus 80 calf raises - a full lower body session the day before the week's longest run.
Forward lunges: vertical front shin, back knee hovering, drive through the front heel, alternating. Side-to-side: deep over the bent leg, other leg straight, both feet flat, shift across without rising. Calf raises: full rise, slow lower. Rest the full 2 minutes between sets.
Forty lunges per leg in each direction across a full session - the hips finish their program strong.
Make it Harder: Add a deliberate 2-count pause at the bottom of every forward lunge and every side lunge.
Make it Easier: Lunge 12 times on each exercise instead of 16 and keep the calf raises as written.
