Your Build · City 10K · Sep 5

Welcome back, Alex. Keep moving.

Your real plan, mapped to every shift, drive, and trip through race day. The Today button always lands on today\'s session.

● Daily check-in · 30 seconds
How did today go, Alex?
Energytap 1–10
Sleephrs + quality
Sorenesswhere / how much
Session done?yes / modified / no
Weightoptional, AM
Logging daily is what makes the weekly tune-ups sharp — the more honest data in, the better the plan out. Your data is private. We never sell it, ever.
The Plan · Week by Week

Every week to Sep 5.

Built around your work shifts, Riverton blocks, the 6-hour drives, and your trips. Tap a week, then any day.

Nutrition · Built around you

Why your plan looks the way it does.

Three things shape every number here: your metabolism, your frame, and a sub-50 10K. The reasoning, not just the targets.

Fuel quality

Whole-food base

Build the everyday plate from whole grains and fiber, plenty of plants and fish, and mostly unsaturated fats — a Mediterranean-leaning take on the foods you enjoy, with fewer refined-carb spikes. It keeps energy steady for training without over-restricting. Anything medical stays with your physician.

Frame

Lean-mass first

A bigger frame means higher absolute needs. Protein stays high (~1.8–2.2 g/kg) so a modest deficit trims fat without burning the muscle that keeps you durable on the road. Target loss: ~0.5–0.7 kg/week — steady, not a crash.

Goal

Fuel the sub-50

Carbohydrate is the fuel for quality running. We periodize it — more on long and tempo days, less on easy and rest days — so glycogen is loaded when the work demands it and calories stay controlled when it does not.

Daily targets

Calories
2,200–2,400training-day avg
Protein
180–200grams · every day
Fat
65–75grams
Carbs
periodizedby day, see below

Carbohydrate, by day type

Long run / tempo days5–6 g/kg (~450–540 g)
Easy run / lift days3–4 g/kg (~270–360 g)
Rest days2–3 g/kg (~180–270 g)

Anchor carbs around the runs; pull them back on rest days. Protein holds steady all week.

Smart carb swaps

  • White rice → brown rice / quinoa
  • Refined bread → whole-grain / sourdough
  • Fried snacks → roasted chickpeas, nuts
  • Protein anchors → beans, tofu, Greek yogurt, eggs, chicken
  • Cook with → olive oil, lighter on butter

The day, reasonably

  • ~10:30a — oats, walnuts, berries, whey
  • ~2p pre-shift — chicken or dal + brown rice + veg
  • ~8p mid-shift — Greek yogurt, fruit, nuts
  • 1:30a post-shift — protein shake only if hungry, then bed
Quick reference · the day

Meal timing on a night shift — the physiology

  • Front-load energy in your active window (10:30a → 8:00p). Your body generally handles food better earlier in the waking day than late — so build most of the day's calories into your awake-and-training hours.
  • Pre-shift (~2p): protein + low-glycemic carbs ~2–3 h before the floor. Steadier glucose across a long shift; the protein blunts the post-meal rise.
  • Protein, evenly spread — roughly 0.3–0.4 g/kg at each of 3–4 meals. Crossing the leucine threshold at each feeding supports muscle protein synthesis more effectively than one large bolus.
  • Mid-shift (~8p): light and protein-forward (yogurt, nuts). Avoids a large glucose load during your circadian night, when tolerance is lowest.
  • Post-shift (1:30a): protein only if genuinely hungry — skip the full meal. A large late meal raises core temperature and lengthens sleep latency, and sleep is the higher-value recovery input at that hour.
✚

Built to complement your medical care.

Training, fueling, and recovery only — no lab interpretation or medical management. Bloodwork, screenings, and any medication/supplement timing stay with your physician.

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Workouts · Tap any exercise

Your lifts, time-boxed.

Tap any exercise for sets, a live tempo animation, and exactly how to perform it — all on-page, plus an optional video demo a tap away. Shorter sessions fit your 10 PM lunch on a 7-on; the longer ones go before or after a shift, time permitting.