RACE DAY
—
days away
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
Exercise Library
Strength & Rehab
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.
Week 8 · Cutback
Reduce to maintenance level only.
Week 9 · Peak
Maintenance only.
Weeks 10–11 · Taper
Saturday session only, very light.
Race Week
Nothing after Wednesday.