Day 55 is the calf circuit at 16: 16 calf raises, a 16-count hold on the balls of your feet, and 16 lunges, 2 minutes rest, 3, 4 or 5 sets by level. The last circuit of the program, the day before the 5K, up two from Day 41.
The final strength session goes to the calves and ankles, which will do more work tomorrow than any other part of you. Calf raises move through the full range, the 16-count hold keeps you up on the balls of both feet with the hands behind your back, and lunges follow at 8 per leg. It is the same circuit you did on Day 13 at 10 - up to 16 now, with calves that have carried you through 30 minutes of running since. Keep the effort honest but unhurried; tomorrow is the point of all of it.
Calf raises: full height, slow descent. The hold: as high as you can, weight even across both forefeet, ankles quiet; a wobble is fine, a heel touching the floor pauses the count. Lunges: vertical front shin, back knee hovering, drive up through the front heel, alternating legs.
Calves, ankles and single legs, the day before they run 5K - the last circuit looks after the parts that will work hardest tomorrow.
Make it Harder: Do the 16-count hold on each foot separately before the lunges.
Make it Easier: Run the circuit at Level I regardless of your usual level, and use a wall for the hold.
