Week — Day — Session Type — Workout Description — HR Target — Stroke Rate — Notes
1 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
1 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
1 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
1 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
1 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
1 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
1 — Day 7 — Rest — Full rest day — — — — — Sleep focus
2 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
2 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
2 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
2 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
2 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
2 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
2 — Day 7 — Rest — Full rest day — — — — — Sleep focus
3 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
3 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
3 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
3 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
3 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
3 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
3 — Day 7 — Rest — Full rest day — — — — — Sleep focus
4 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
4 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
4 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
4 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
4 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
4 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
4 — Day 7 — Rest — Full rest day — — — — — Sleep focus
5 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
5 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
5 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
5 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
5 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
5 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
5 — Day 7 — Rest — Full rest day — — — — — Sleep focus
6 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
6 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
6 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
6 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
6 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
6 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
6 — Day 7 — Rest — Full rest day — — — — — Sleep focus
7 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
7 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
7 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
7 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
7 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
7 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
7 — Day 7 — Rest — Full rest day — — — — — Sleep focus
8 — Day 1 — VO2 Max Intro — 6×2 min @ 95–100% HRmax, 2 min rest — 95–100% — 28–30 — Progressive load intro
8 — Day 2 — Z2 Aerobic — 45–60 min steady — 65–75% — 18–20 — Optional nasal breathing
8 — Day 3 — Threshold — 3×8–10 min @ 80–85% — 80–85% — 24–26 — Build lactate tolerance
8 — Day 4 — Technique / Recovery — 20–30 min light row + mobility — <65% — — — HRV-guided
8 — Day 5 — VO2 Max Builder — 5–6×3 min @ 90–95%, 2 min rest — 90–95% — 28–30 — Increase each 2 weeks
8 — Day 6 — Strength — Moderate lifting: RDL, pullups, core — — — — — Avoid CNS fatigue
8 — Day 7 — Rest — Full rest day — — — — — Sleep focus
9 — Day 1 — VO2 Max Extension — 4–5×5–6 min @ 92–95%, 3 min rest — 92–95% — 28–30 — Increase volume weeks 9–11, deload week 12
9 — Day 2 — Long Z2 — 60–70 min Z2 — 70% — 18–20 — Nasal breathing final 15 min
9 — Day 3 — Threshold Progression — 2×15 or 3×12 min @ 85–88% — 85–88% — 24–26 — Time-in-zone focus
9 — Day 4 — HRV Reset — 30 min technique OR 20 min Z1 if HRV low — <65% — — — Includes 6/min breathing
9 — Day 5 — Power / Short VO2 — 12×45 sec @ 100% / 75 sec rest — 100% — 30–32 — Neuromuscular load
9 — Day 6 — Strength (Light) — KB swings, core, light RDL — — — — — Stay light
9 — Day 7 — Rest — Full rest — — — —
10 — Day 1 — VO2 Max Extension — 4–5×5–6 min @ 92–95%, 3 min rest — 92–95% — 28–30 — Increase volume weeks 9–11, deload week 12
10 — Day 2 — Long Z2 — 60–70 min Z2 — 70% — 18–20 — Nasal breathing final 15 min
10 — Day 3 — Threshold Progression — 2×15 or 3×12 min @ 85–88% — 85–88% — 24–26 — Time-in-zone focus
10 — Day 4 — HRV Reset — 30 min technique OR 20 min Z1 if HRV low — <65% — — — Includes 6/min breathing
10 — Day 5 — Power / Short VO2 — 12×45 sec @ 100% / 75 sec rest — 100% — 30–32 — Neuromuscular load
10 — Day 6 — Strength (Light) — KB swings, core, light RDL — — — — — Stay light
10 — Day 7 — Rest — Full rest — — — —
11 — Day 1 — VO2 Max Extension — 4–5×5–6 min @ 92–95%, 3 min rest — 92–95% — 28–30 — Increase volume weeks 9–11, deload week 12
11 — Day 2 — Long Z2 — 60–70 min Z2 — 70% — 18–20 — Nasal breathing final 15 min
11 — Day 3 — Threshold Progression — 2×15 or 3×12 min @ 85–88% — 85–88% — 24–26 — Time-in-zone focus
11 — Day 4 — HRV Reset — 30 min technique OR 20 min Z1 if HRV low — <65% — — — Includes 6/min breathing
11 — Day 5 — Power / Short VO2 — 12×45 sec @ 100% / 75 sec rest — 100% — 30–32 — Neuromuscular load
11 — Day 6 — Strength (Light) — KB swings, core, light RDL — — — — — Stay light
11 — Day 7 — Rest — Full rest — — — —
12 — Day 1 — VO2 Max Extension — 4–5×5–6 min @ 92–95%, 3 min rest — 92–95% — 28–30 — Increase volume weeks 9–11, deload week 12
12 — Day 2 — Long Z2 — 60–70 min Z2 — 70% — 18–20 — Nasal breathing final 15 min
12 — Day 3 — Threshold Progression — 2×15 or 3×12 min @ 85–88% — 85–88% — 24–26 — Time-in-zone focus
12 — Day 4 — HRV Reset — 30 min technique OR 20 min Z1 if HRV low — <65% — — — Includes 6/min breathing
12 — Day 5 — Power / Short VO2 — 12×45 sec @ 100% / 75 sec rest — 100% — 30–32 — Neuromuscular load
12 — Day 6 — Strength (Light) — KB swings, core, light RDL — — — — — Stay light
12 — Day 7 — Rest — Full rest — — — —
13 — Day 1 — VO2 Max Peak — 6×3 min @ 100–105%, 3 min rest — 95–110% — 30–34 — Alternating intensities
13 — Day 2 — Long Z2 — 70–80 min easy — 70% — 18–20 — Low drift required
13 — Day 3 — Race-Pace Threshold — 3×10 min @ 88–92% OR 4×8 min @ 90% — 88–92% — 26–30 — Race-specific pacing
13 — Day 4 — HRV Recovery — 30 min Z1 if HRV normal; 15 min + breathing if low — <65% — — — HRV dictates session
13 — Day 5 — Anaerobic Power — 12–15×30 sec max / 90 sec rest — 100–120% — 34–36 — Sprint power
13 — Day 6 — Strength (Light) — Unilateral leg strength + core — — — — — Avoid heavy CNS load
13 — Day 7 — Rest — Full rest — — — —
14 — Day 1 — VO2 Max Peak — 5×4 min @ 95–100% — 95–110% — 30–34 — Alternating intensities
14 — Day 2 — Long Z2 — 70–80 min easy — 70% — 18–20 — Low drift required
14 — Day 3 — Race-Pace Threshold — 3×10 min @ 88–92% OR 4×8 min @ 90% — 88–92% — 26–30 — Race-specific pacing
14 — Day 4 — HRV Recovery — 30 min Z1 if HRV normal; 15 min + breathing if low — <65% — — — HRV dictates session
14 — Day 5 — Anaerobic Power — 12–15×30 sec max / 90 sec rest — 100–120% — 34–36 — Sprint power
14 — Day 6 — Strength (Light) — Unilateral leg strength + core — — — — — Avoid heavy CNS load
14 — Day 7 — Rest — Full rest — — — —
15 — Day 1 — VO2 Max Peak — 8×2 min @ 105–110% — 95–110% — 30–34 — Alternating intensities
15 — Day 2 — Long Z2 — 70–80 min easy — 70% — 18–20 — Low drift required
15 — Day 3 — Race-Pace Threshold — 3×10 min @ 88–92% OR 4×8 min @ 90% — 88–92% — 26–30 — Race-specific pacing
15 — Day 4 — HRV Recovery — 30 min Z1 if HRV normal; 15 min + breathing if low — <65% — — — HRV dictates session
15 — Day 5 — Anaerobic Power — 12–15×30 sec max / 90 sec rest — 100–120% — 34–36 — Sprint power
15 — Day 6 — Strength (Light) — Unilateral leg strength + core — — — — — Avoid heavy CNS load
15 — Day 7 — Rest — Full rest — — — —
16 — Day 1 — VO2 Max Peak — 5×4 min @ 95–100% (deload) — 95–110% — 30–34 — Alternating intensities
16 — Day 2 — Long Z2 — 70–80 min easy — 70% — 18–20 — Low drift required
16 — Day 3 — Race-Pace Threshold — 3×10 min @ 88–92% OR 4×8 min @ 90% — 88–92% — 26–30 — Race-specific pacing
16 — Day 4 — HRV Recovery — 30 min Z1 if HRV normal; 15 min + breathing if low — <65% — — — HRV dictates session
16 — Day 5 — Anaerobic Power — 12–15×30 sec max / 90 sec rest — 100–120% — 34–36 — Sprint power
16 — Day 6 — Strength (Light) — Unilateral leg strength + core — — — — — Avoid heavy CNS load
16 — Day 7 — Rest — Full rest — — — —
17 — Day 1 — Sharpening VO2 — 6×2 min @ 105–110% — 100–120% — 34–36 — High quality, low volume
17 — Day 2 — Z2 Maintenance — 45–60 min Z2 — 70% — 18–20 — Keep relaxed
17 — Day 3 — Race-Pace Simulator — 2K prep: 3×6 min @ 90–95% OR 5K prep: 2×12 min @ 88–92% — 88–95% — 28–32 — Choose event
17 — Day 4 — HRV Recovery — 20 min Z1 + 10 min breathing — <65% — — — Sauna optional
17 — Day 5 — Sprint Priming — 10×20 sec max / 70 sec rest — 105–120% — 36–38 — Neuromuscular sharpening
17 — Day 6 — Mobility / Core — Mobility, planks, light band work — — — — — No heavy lifting
17 — Day 7 — Rest — Full rest — — — — — Final recovery
18 — Day 1 — Sharpening VO2 — 8×90 sec @ 110–115% — 100–120% — 34–36 — High quality, low volume
18 — Day 2 — Z2 Maintenance — 45–60 min Z2 — 70% — 18–20 — Keep relaxed
18 — Day 3 — Race-Pace Simulator — 2K prep: 3×6 min @ 90–95% OR 5K prep: 2×12 min @ 88–92% — 88–95% — 28–32 — Choose event
18 — Day 4 — HRV Recovery — 20 min Z1 + 10 min breathing — <65% — — — Sauna optional
18 — Day 5 — Sprint Priming — 10×20 sec max / 70 sec rest — 105–120% — 36–38 — Neuromuscular sharpening
18 — Day 6 — Mobility / Core — Mobility, planks, light band work — — — — — No heavy lifting
18 — Day 7 — Rest — Full rest — — — — — Final recovery
19 — Day 1 — Sharpening VO2 — 10×1 min @ 110–120% — 100–120% — 34–36 — High quality, low volume
19 — Day 2 — Z2 Maintenance — 45–60 min Z2 — 70% — 18–20 — Keep relaxed
19 — Day 3 — Race-Pace Simulator — 2K prep: 3×6 min @ 90–95% OR 5K prep: 2×12 min @ 88–92% — 88–95% — 28–32 — Choose event
19 — Day 4 — HRV Recovery — 20 min Z1 + 10 min breathing — <65% — — — Sauna optional
19 — Day 5 — Sprint Priming — 10×20 sec max / 70 sec rest — 105–120% — 36–38 — Neuromuscular sharpening
19 — Day 6 — Mobility / Core — Mobility, planks, light band work — — — — — No heavy lifting
19 — Day 7 — Rest — Full rest — — — — — Final recovery
20 — Day 1 — Sharpening VO2 — 4×2 min @ 100% (taper) — 100–120% — 34–36 — High quality, low volume
20 — Day 2 — Z2 Maintenance — 45–60 min Z2 — 70% — 18–20 — Keep relaxed
20 — Day 3 — Race-Pace Simulator — 2K prep: 3×6 min @ 90–95% OR 5K prep: 2×12 min @ 88–92% — 88–95% — 28–32 — Choose event
20 — Day 4 — HRV Recovery — 20 min Z1 + 10 min breathing — <65% — — — Sauna optional
20 — Day 5 — Sprint Priming — 10×20 sec max / 70 sec rest — 105–120% — 36–38 — Neuromuscular sharpening
20 — Day 6 — Mobility / Core — Mobility, planks, light band work — — — — — No heavy lifting
20 — Day 7 — Rest — Full rest — — — — — Final recovery