Day 30 is the last circuit, 3, 5 or 7 sets, 2 minutes rest, and it gives the whole card to the legs: 10 calf raises, 10 squats, 10 calf raises, 10 side-to-side lunges, 10 calf raises, 10 side-to-side lunges. Calf raises hold three positions for 30 per set, the highest count on the program, and nothing on the card touches the floor with anything but your feet.
The calf raise has been on every circuit day since Day 2, growing from 10 per set to 20 and now 30, and it ends the program as the exercise that defines it. Calves absorb the landing and drive the push-off on every stride, and 30 raises per set for 3, 5 or 7 sets is a month's worth of that preparation cashed in. Squats return at 10, and the side-to-side lunges from Day 18 return for 20 per set, keeping your hips low and shifting while the calves rest. There is no upper body work at all: the day before the final run is for the legs.
Rise as high as you can on every calf raise and lower over a slow count, because these are the reps that show up tomorrow. Squats to parallel, heels down, chest up. Side-to-side lunges low and continuous, chest lifted, the straight leg's foot flat. If the level you chose leaves your legs heavy for tomorrow, that is worth knowing too.
Thirty calf raises per set the day before the final run - the program saved its most runner-specific card for last.
Make it Harder: Do the third calf raise position one leg at a time, 5 on each.
Make it Easier: Reduce each calf raise position to 6 reps and keep the squats and lunges as written.
