Training Calendar

Long ride 2.5-3hrs Z2: - Easy, recovery from long run - Flat or gentle rolling - Zwift social ride OK

Zwift — threshold ride WU: 15min Z2 MAIN: 3x8min Z4 (4min Z1 recovery) CD: 10min Z1 ~70min total

TRACK — 5K pace reps WU: 2km easy + drills + 3x100m building to race pace MAIN: 5x1km @ 3:28-3:32/km - 90sec jog recovery between reps - Stay RELAXED: drop shoulders, unclench jaw - Splits should be even — don't go 3:24 then die CD: 2km easy

AM: Easy bike 40min Z1 PM: Strength 40min Strength: - Depth jumps 3x4 - Bounding 3x6 - Single-leg squats 3x6/leg - Core: rollouts, pallof press - Ankle strength: band exercises

Progression run — learn to close WU: 2km easy MAIN: 8km progression - km 1-2: 5:00/km (easy) - km 3-4: 4:40/km (steady) - km 5-6: 4:20/km (tempo) - km 7: 4:05/km (threshold) - km 8: 3:50/km or faster (FINISH HARD) CD: 2km easy

Yoga — recovery 30min: - Hip openers - Hamstring stretches - Calf/achilles work - Foam roll Pre-long run mobility

Long run — 10K strength Segment 1: 14km @ 5:00/km (patience) Segment 2: 3km @ 4:30-4:35/km Segment 3: 3km @ 4:15-4:20/km Total: 20km Last 6km is building your 10K engine

Zwift race — B category 25-40min race effort: - Race HARD. Compete. - This keeps bike power up - Good simulation of race-day stress + 15min warmup, 10min cooldown

Easy spin 60min Z1: - Recovery week - Easy legs

TRACK — sharpener WU: 2km easy + drills MAIN SET 1: 3x1km @ 3:25-3:28/km (FASTER than race pace) - 2min jog recovery - Should feel quick but not strained MAIN SET 2: 2x400m @ 76-78sec (3:10-3:15/km) - 200m jog recovery - Pure speed CD: 2km easy

AM: Easy spin 30min Z1 PM: Strength 30min (maintenance only) Strength: - Bodyweight squats 2x10 - Lunges 2x8 - Core circuit 2 rounds - Light. Don't accumulate fatigue.

Zwift — easy group ride 60min Z2: - No racing this week - Stay controlled

Pre-race mobility 25min: - Light movement - Hip openers, ankle circles - Breathing focus - Visualization: see yourself at 3:28/km, relaxed

5K TIME TRIAL or PARKRUN WU: 2km easy + 4x100m strides + 2x200m @ 3:28/km RACE — 5km, target 17:30-17:45: - km 1: 3:30 (DO NOT go 3:20 — patience!) - km 2: 3:28 - km 3: 3:28 - km 4: 3:28 - km 5: EVERYTHING YOU HAVE CD: 2km easy jog

Recovery spin 60min Z1: - Celebrate or regroup - How did it feel? - Rate it 1-10

Zwift — moderate ride 70min Z2: - Include 3x2min Z3 - Final speed block. Stay fresh.

TRACK — race simulation WU: 2km easy + drills + 4x10sec hill sprint (any incline — MAXIMAL) 3km time trial @ 3:28-3:32/km: - Even pace. Don't go out in 3:20. - This is your dress rehearsal 5min full recovery (walk/jog) 3x400m @ 76-78sec (3:10-3:15/km) - 90sec jog recovery - Practice closing speed CD: 2km easy

AM: Easy spin 40min Z1 PM: Strength 35min (maintenance) Strength: - Jump squats 3x4 - Single-leg hops 3x6/leg - Core circuit 2 rounds - Light and snappy — no fatigue

Threshold + speed WU: 2km easy + 4x100m strides SET 1 — Threshold: 2x2km @ 3:55-4:05/km - 3min jog recovery between - Controlled, rhythmic breathing SET 2 — Speed: 4x200m @ 37-39sec (3:05-3:15/km) - 200m walk recovery - Quick feet, relaxed upper body CD: 2km easy

Zwift race — short crit format 20-30min race: - Go hard - Practice surging and recovering - Race mentality: don't sit in, attack + 15min WU, 10min CD

Long run — last big one Segment 1: 12km @ 5:00/km Segment 2: 3km @ 4:30-4:35/km Segment 3: 2km @ 4:15-4:20/km Segment 4: 1km @ 4:00/km (CLOSING SPEED) Total: 18km Prove you can close hard when tired

Long ride — easy 2.5hrs Z2: - Outdoor, scenic route - No effort, just enjoy - Recovery from long run

Easy spin 60min Z1-Z2: - Flat, easy - Freshen up for track

TRACK — pure speed WU: 2km easy + drills + 4x10sec hill sprint (SNAP) MAIN: 8x400m @ 78-80sec (3:15-3:20/km) - 200m jog recovery (keep under 90sec) - RELAX: drop shoulders, unclench hands - These should feel FAST but smooth CD: 2km easy

AM: Easy spin 30min Z1 PM: Strength 30min — LAST SESSION Strength: - Bounds 3x6 - Plyo lunges 3x8 - Core circuit 2 rounds - This is it. Light and fast.

Race-pace lock-in WU: 2km easy + 4x100m strides 2km @ 3:28-3:30/km (5K race pace) - This should feel FAMILIAR now - Even breathing, relaxed stride 3min jog 1km @ 3:22-3:25/km (slightly faster) - This is your kick pace CD: 2km easy

Easy spin 45min Z1: - Short, easy - Taper starting

Reduced long run 12km @ 5:00-5:10/km - All easy - No fast finish - Just comfortable running

Easy ride 90min Z2: - Outdoor, enjoy - Stay loose

Easy spin 45min Z1: - Short and easy - Don't overthink race week

TRACK — final sharpener WU: 2km easy + drills + 4x10sec hill sprint (EXPLOSIVE) MAIN: 4x200m @ 36-38sec (3:00-3:10/km) - 200m walk recovery - SHORT. FAST. DONE. + 2x400m @ 78sec (3:15/km) - 200m jog recovery CD: 2km easy Leave speed in the legs. Not fatigue.

Yoga — gentle 25min: - Light movement - Hip openers - Breathing - Visualization

Easy spin 30min Z1: - Just move - Stay off your feet otherwise

Pre-race shakeout 3km easy jog + 4x100m strides (smooth, not maximal) + 2x200m @ 3:28/km (race pace — feel it) That's it. Done. Go home.

A-RACE: 5K WU (45min before gun): - 2km easy jog - Dynamic drills - 4x100m strides (building to race pace) - 2x200m @ 3:28/km - Stay warm until start RACE PLAN: - km 1: 3:28-3:30 (PATIENCE — don't go 3:20) - km 2: 3:28 - km 3: 3:28 (halfway — check in, stay relaxed) - km 4: 3:26-3:28 (start building) - km 5: EVERYTHING (3:20-3:25 if you can) Target: 17:15 (stretch: sub-17:00) CD: 2km easy jog

REST Celebrate. Rate the race 1-10. What worked? What didn't? If sub-17:30: 10K block next. If not: adjust and try again in 4 weeks.