Training Calendar

OFF

OFF — walk only

Yoga — recovery flow 30min gentle: - Hip openers 5min - Hamstring stretches 5min - Pigeon pose 3min/side - Supine twist 3min/side - Savasana 5min

Zwift — flat social ride 45min Z1: - Pick any flat route - Stay in Z1, conversation pace - Just move the legs

First run back 4km continuous: - Pace: whatever feels good (5:40+) - HR cap: 135bpm - Walk breaks are fine - Just test the legs

OFF Recovery ride if you're itchy (30min Z1 max)

Weekend ride — explore 2-2.5hrs Z1-Z2: - Outdoor if weather is good - Or Zwift — pick a scenic route - No power targets, just ride

Yoga + mobility 35min: - Sun salutations 5min - Runner's lunge sequence 8min - Hip 90/90 stretches 5min - Calf/ankle mobility 5min - Foam roll quads + IT band 10min

Easy run 5km @ 5:30/km: - Flat route - HR < 138 - Should feel effortless

Zwift — easy group ride 60-90min Z2: - Find a C-pace group - Social pace - Stay in Z2, don't chase

Intro strength 30min bodyweight: - Squats 3x10 - Reverse lunges 3x8/leg - Glute bridges 3x12 - Plank 3x30sec - Bird-dog 3x8/side - Calf raises 3x15

Easy spin 60min Z1-Z2: - Flat, easy - Cadence focus: 85-90rpm - Active recovery

Easy run + strides Run: 6km @ 5:15/km Strides: 4x100m - Build to 90% over 60m - Hold 20m - Decelerate 20m - Walk back recovery Should feel fast and relaxed, NOT sprinting

Weekend ride 2.5-3hrs Z2: - Outdoor: pick a route with some gentle hills - Or Zwift group ride - Steady effort throughout

Yoga — strength flow 40min: - Warrior sequences 10min - Chair pose holds 5min - Core work (boat pose, plank variations) 10min - Hip openers 10min - Cool down 5min

Zwift — easy spin 60min Z2: - Flat route - Consistent effort - Optional: cadence drills (30sec high cadence every 10min)

Easy run + strides Run: 7km @ 5:10/km Strides: 6x100m - Build to 90% over 60m - Hold 30m - Walk back Strides should feel faster than last week

Strength — progression 40min: - Goblet squats 3x8 (add weight) - Step-ups 3x10/leg - Single-leg RDL 3x8/leg - Side plank 3x30sec/side - Dead bugs 3x10 - Calf raises 3x15 (weighted)

Easy ride 60-75min Z2: - Keep it simple - Aerobic maintenance

Easy run + strides Run: 7km @ 5:05/km Strides: 6x100m (faster than last week) Should feel smooth and controlled

Long ride — finish with effort 3hrs: - First 2.5hrs Z2 steady - Last 30min push to Z3 - Finish strong This is the bridge to base block

Block review Rate 1-10: - Energy level? - Any pain? - Motivation to train hard? Base block starts tomorrow.

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

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

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

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

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)

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

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

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

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

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)

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

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

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

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

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

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

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

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

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

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.

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

Zwift — moderate ride 75min Z2: - Include 4x1min Z3 surges - Leg opener for track tomorrow

Hill-to-track bridge WU: 2km easy + drills + 3x80m accelerations SET 1 — Hills: 4x200m uphill @ hard (42sec / 3:30/km pace) - Jog back down recovery SET 2 — Track: 4x400m @ 82-84sec (3:25-3:30/km) - 200m jog recovery CD: 2km easy

AM: Easy spin 40min Z1 PM: Strength 40min (explosive) Strength: - Jump squats 3x5 - Bounding 3x6 contacts - Single-leg hops 3x8/leg - Core: hanging knee raises, Russian twist - Ankle/calf work

Tempo + speed finish WU: 2km easy + 4x100m strides SET 1 — Tempo: 3km @ 4:00-4:05/km - Continuous, no breaks - Breathing controlled, rhythmic 3min jog recovery SET 2 — Speed: 3x400m @ 80-82sec (3:20-3:25/km) - 200m jog recovery CD: 2km easy

Easy recovery ride 60min Z1: - Flat, easy - Flush the legs before long run

Long run — endurance Segment 1: 12km @ 5:00/km Segment 2: 3km @ 4:40/km Segment 3: 3km @ 4:20-4:30/km Total: 18km Fast finish — last 3km should feel like racing

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

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.