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 2026 — 4 May 2026

Sessions

0/21

Run Volume

30-40km/week (3 runs)

Bike Volume

6-8hrs/week

Actual km

0.0km

Goals

● 3 quality runs/week (no junk miles)
● Hill repeats for power + speed endurance
● Long run to 18km with negative split
● Bike 4-5x/week including Z3 threshold work
● Strength 2x/week progressing load

Success Metrics

Long run Target: 18km, last 5km at 4:35-4:45

pending

Hill power Target: 200m uphill in 42sec (3:30/km pace) strong form

pending

400m reps Target: 84sec (3:30/km) controlled

pending

Bike Z4 Target: 4x5min without blowing up

pending

Sessions

14 Apr bike

Zwift — moderate ride 75min Z2: - Flat or rolling route - Include 4x30sec high cadence (100+ rpm) - Leg opener for tomorrow's track

· 75min Z2 · First day of base. Bike starts the week.

upcoming

15 Apr key

Hill repeats — POWER WU: 2km easy + dynamic drills (leg swings, high knees, A-skips) MAIN: 6x200m uphill @ hard effort (42-45sec / 3:30-3:45/km pace) - Find a 6-8% grade hill - Drive knees, pump arms, stay tall - Jog back down recovery (take your time — 90sec+) CD: 2km easy + 4x100m flat strides

9km · 200m @ 42-45sec (3:30-3:45/km) · Hills build the power that speed sits on.

upcoming

16 Apr bike

AM: Easy spin 45min Z1 PM: Strength 45min Strength: - Back squats 3x8 - Walking lunges 3x10/leg - Single-leg RDL 3x8/leg - Box jumps 3x5 - Plank 3x45sec - Copenhagen plank 3x20sec/side

· 45min Z1 + 45min strength · Easy bike AM flushes legs from hills. Strength PM.

upcoming

17 Apr key

Fartlek — find the gears WU: 2km easy MAIN: 8x (90sec hard / 90sec easy) - Hard = 4:00-4:10/km effort (feel, not watch) - Easy = 5:15+ recovery jog - Total: ~24min of work CD: 2km easy

10km · Hard: 4:00-4:10/km / Easy: 5:15+ · Run by feel. Hard should be 8/10 effort. Don't look at the watch on the hard bits.

upcoming

18 Apr yoga

Yoga — active recovery 35min: - Sun salutation flow 8min - Pigeon pose 3min/side - Low lunge + twist 2min/side - Hamstring sequence 8min - Foam roll 10min (quads, calves, glutes)

· 35min · Recovery between Thu key and Sat long run.

upcoming

19 Apr steady

Long run — build endurance Segment 1: 10km @ 5:00-5:05/km (easy, relaxed) Segment 2: 2km @ 4:45-4:50/km (pick it up slightly) Segment 3: 2km @ 4:35-4:40/km (controlled push) Total: 14km Finish feeling strong, not dead

14km · 5:00 → 4:35/km · Negative split. If Segment 3 feels hard, Segment 1 was too fast.

upcoming

20 Apr bike

Long ride — aerobic builder 2.5hrs Z2: - Outdoor route with some hills - Or Zwift — pick a hilly world - Steady Z2, natural Z3 on climbs - Hydrate properly

· 2.5hrs Z2 · Bike does the aerobic volume. No impact on the legs.

upcoming

21 Apr bike

Zwift — threshold intervals WU: 15min Z2 MAIN: 4x5min Z4 (3min Z1 recovery between) CD: 10min Z1 Total: ~65min Z4 should be hard but sustainable for 5min

· 65min with Z4 intervals · Hard bike session. Builds aerobic power without running impact.

upcoming

22 Apr key

Track — speed endurance WU: 2km easy + drills (A-skips, B-skips, butt kicks) + 3x80m accelerations MAIN: 6x400m @ 84-86sec (3:30-3:35/km pace) - 200m jog recovery (keep moving, ~90sec) - Smooth and controlled — don't tighten up - Focus: relaxed shoulders, quick feet CD: 2km easy

10km · 400m @ 84-86sec (3:30-3:35/km) · First track session. 5K pace territory. Should feel fast but NOT desperate.

upcoming

23 Apr strength

AM: Easy bike spin 40min Z1 PM: Strength 45min Strength: - Front squats 3x6 - Bulgarian split squats 3x8/leg - Hip thrusts 3x10 - Box jumps 3x5 (higher box) - Core circuit: dead bugs, pallof press, side plank - Calf raises 3x15 (weighted, slow eccentric)

· 40min Z1 + 45min strength · Strength after track day. Moderate load.

upcoming

24 Apr key

Tempo cruise — lock in the pace WU: 2km easy + 4x100m strides MAIN: 3x1.5km @ 4:15-4:25/km - 90sec jog recovery between reps - Smooth, metronomic pace - Breathing should be controlled, not gasping CD: 2km easy

11km · 4:15-4:25/km · First real tempo. Should feel smooth. If you're straining, slow down 5sec/km.

upcoming

25 Apr bike

Easy recovery ride 60min Z1: - Flat route - Low power, high cadence - Recovery before long run tomorrow

· 60min Z1 · Pre-long run. Easy legs.

upcoming

26 Apr steady

Long run — progressive Segment 1: 11km @ 5:00/km (patience — hold back) Segment 2: 3km @ 4:45/km (shift gears) Segment 3: 2km @ 4:30-4:35/km (controlled surge) Total: 16km Last km should be your fastest

16km · 5:00 → 4:30/km · The last 5km teaches your body to run fast when tired.

upcoming

27 Apr bike

Long ride — endurance + hills 2.5-3hrs: - Outdoor: pick a route with 3-4 climbs - Or Zwift: hilly route (Innsbruck, Watopia hilly) - Z2 base, push Z3 on every climb - Stand on climbs for 30sec intervals

· 2.5-3hrs Z2-Z3 · Hills on the bike = free strength work.

upcoming

28 Apr bike

Easy recovery ride 60min Z1-Z2: - Flat, easy, conversation pace - Absorb week — back off

· 60min Z1-Z2 · Recovery week. Let the body absorb 2 weeks of work.

upcoming

29 Apr key

Hill sprints + tempo finish WU: 2km easy + drills MAIN SET 1: 10x10sec hill sprints - ALL-OUT effort, maximal power - Walk back to start (full recovery — 60-90sec) - These are neuromuscular, not cardio MAIN SET 2: 2km tempo @ 4:20-4:30/km - Smooth transition from hills to flat CD: 2km easy

10km · Sprints: MAX / Tempo: 4:20-4:30/km · Hill sprints = power. 10sec is SHORT — don't pace them, just explode.

upcoming

30 Apr bike

AM: Easy spin 40min Z1 PM: Strength 40min (lighter) Strength: - Deadlift 3x5 - Hip thrusts 3x10 - Single-leg calf raises 3x12 - Core: plank variations, pallof press - Absorb week — moderate load, don't crush yourself

· 40min Z1 + 40min strength · Lighter strength. Absorb week.

upcoming

1 May bike

Zwift — Zwift race (recovery week intensity) Pick a short B/C category race (20-30min) - This replaces a run key session - Get the intensity on the bike - Save running legs for Saturday

· Race effort · Recovery week = hard bike, easy running. Intensity stays, impact drops.

upcoming

2 May yoga

Yoga — deep stretch 40min: - Long hold pigeon pose 3min/side - Deep squat hold 2min - Hamstring PNF stretching - IT band foam roll - Hip 90/90 rotations

· 40min · Pre-long run mobility.

upcoming

3 May steady

Long run — THE TEST Segment 1: 13km @ 5:00/km (PATIENCE) Segment 2: 2km @ 4:40/km (shift) Segment 3: 2km @ 4:25/km (push) Segment 4: 1km @ 4:15/km (FAST) Total: 18km Last km = fastest km. This proves you're ready for speed block.

18km · 5:00 → 4:15/km · Your longest and most important run. Finish FAST.

upcoming

4 May bike

Easy recovery ride 60-90min Z1: - Spin out the long run - Easy, flat, no effort Base block done. Rate it 1-10.

· 60-90min Z1 · How did the 18km feel? Ready for speed.

upcoming