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