Training Plan — May 24, 2026

Training Schedule

11-Week Block

Goal Pace

5:20

per km · ~1:52:30 finish

Easy / Recovery

6:05–6:20

per km

Long Run

5:45–6:05

per km · race-pace finish from Wk 6

Tempo

5:15→5:05

per km · Wks 2–4 → Wks 6–9

Intervals

4:45–4:50

per km

Race Week Strides

4:10–4:20

20–25 sec · full walk recovery

Strength Progression

Phase Guide

Weeks 1–4 · Base

Master form. Flat-ground calf raises. Light resistance band.

Weeks 5–7 · Build

Step-edge calf raises. Medium band. Add load to bridges.

Weeks 8 & 5 · Cutback

Legs reduce to maintenance. Upper body sessions continue as normal.

Week 9 · Peak

Legs maintenance only. Upper body sessions continue as normal.

Week 10 · Taper

Legs: Saturday session only. Upper body: Tue/Thu sessions continue. Running tapers, not strength.

Week 11 · Race Week

Mon: strides + light core only. Tue: full rest. Wed: easy jog only. Thu/Fri/Sat: full rest. Nothing after Wednesday.