Training Blocks
2-3 week training blocks with clear stimulus and exit criteria
speed Block 3
Sharpen the Blade
Race sharpening. Shorter, faster reps. Hill sprints in warmups. Taper week 3. A-race 5K June 14.
26 May — 15 Jun Run: 25-38km/week (3 runs, tapering to 15) Bike: 5-7hrs/week
0/21
sessions
speed Block 2
Hunt the 5K
3 runs/week at quality. Track speed at 5K pace. Tempo for stamina. Bike maintains aerobic base + Zwift races for competition.
5 May — 25 May Run: 30-42km/week (3 runs) Bike: 6-8hrs/week
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sessions
base Block 1
Build the Engine
3 runs/week: Tue key + Thu key + Sat long. Bike does the aerobic volume. Hills for power. Strength 2x/week.
14 Apr — 4 May Run: 30-40km/week (3 runs) Bike: 6-8hrs/week
0/21
sessions
recovery Block 0
Active
Reset & Reload
Post-marathon recovery. 2-3 easy runs/week max. Bike and yoga do the work. Return to running fresh and hungry.
23 Mar — 13 Apr Run: 15-20km/week (3 runs) Bike: 5-7hrs/week
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sessions