| Date | Weight (lb) |
|---|
🎯Performance Focus: Build habit, easy RPE 3–4
🏃♂️Running Plan: Run 1’ / Walk 2’ × 8 (Wed/Fri); Sun × 10
🎯Performance Focus: Aerobic base + form
🏃♂️Running Plan: Run 2’ / Walk 2’ × 7 (Wed/Fri); Sun × 10
🎯Performance Focus: Consistency
🏃♂️Running Plan: Run 2’ / Walk 2’ × 7 (Wed/Fri); Sun × 10
🎯Performance Focus: Longer intervals (easy)
🏃♂️Running Plan: Run 4’ / Walk 2’ × 5 (Wed/Fri); Sun × 8
🎯Performance Focus: Reinforce volume
🏃♂️Running Plan: Repeat Week 4
🎯Performance Focus: Extend continuous time
🏃♂️Running Plan: Run 6’ / Walk 1’ × 4 (Wed/Fri); Sun × 7
🎯Performance Focus: Hold volume
🏃♂️Running Plan: Repeat Week 6
🎯Performance Focus: Aerobic endurance
🏃♂️Running Plan: Run 8’ / Walk 1’ × 3 (Wed/Fri); Sun × 6
🎯Performance Focus: Hold endurance
🏃♂️Running Plan: Repeat Week 8
🎯Performance Focus: Longer bouts easy
🏃♂️Running Plan: Run 12’ / Walk 1’ × 2 (Wed/Fri); Sun × 5
🎯Performance Focus: Hold volume
🏃♂️Running Plan: Repeat Week 10
🎯Performance Focus: Test steady running
🏃♂️Running Plan: Continuous run 30–40’ (2–3 days)
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 10’ steady/threshold; Sun long 50’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 10’ steady/threshold; Sun long 55’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 10’ steady/threshold; Sun long 60’
🎯Performance Focus: Cutback & absorb
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 8’ steady/threshold; Sun long 50’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 12’ steady/threshold; Sun long 70’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 12’ steady/threshold; Sun long 75’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 12’ steady/threshold; Sun long 80’
🎯Performance Focus: Cutback & absorb
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 8’ steady/threshold; Sun long 70’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 14’ steady/threshold; Sun long 90’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 14’ steady/threshold; Sun long 95’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 14’ steady/threshold; Sun long 100’
🎯Performance Focus: Cutback & absorb
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 8’ steady/threshold; Sun long 90’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 16’ steady/threshold; Sun long 110’
🎯Performance Focus: Introduce threshold, grow long run
🏃♂️Running Plan: 2 runs easy 35–45’ + 1 run with 16’ steady/threshold; Sun long 115’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 20’ at marathon effort; Sun long 90’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 20’ at marathon effort; Sun long 98’
🎯Performance Focus: Cutback & resilience
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 10’ at marathon effort; Sun long 86’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 25’ at marathon effort; Sun long 114’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 25’ at marathon effort; Sun long 122’
🎯Performance Focus: Cutback & resilience
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 10’ at marathon effort; Sun long 110’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 30’ at marathon effort; Sun long 138’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 30’ at marathon effort; Sun long 146’
🎯Performance Focus: Cutback & resilience
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 10’ at marathon effort; Sun long 134’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 35’ at marathon effort; Sun long 162’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 35’ at marathon effort; Sun long 170’
🎯Performance Focus: Cutback & resilience
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 10’ at marathon effort; Sun long 158’
🎯Performance Focus: Build long-run and marathon effort
🏃♂️Running Plan: 2 runs easy 40–55’ + 1 run with 40’ at marathon effort; Sun long 186’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 120’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 115’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 110’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 105’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 100’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 95’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 90’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 85’
🎯Performance Focus: Sharpen while holding endurance
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 15’ at marathon effort; Sun long 80’
🎯Performance Focus: Taper & freshness
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 10’ at marathon effort; Sun long 60’
🎯Performance Focus: Taper & freshness
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 10’ at marathon effort; Sun long 50’
🎯Performance Focus: Taper & freshness
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 10’ at marathon effort; Sun long 40’
🎯Performance Focus: Taper & freshness
🏃♂️Running Plan: 2 runs easy 35–50’ + 1 run with 10’ at marathon effort; Sun long 30’