Meso 1, Week 2. Second quality session introduced. Volume jumps to ~25 km. The re-entry phase is over — now we train.
Monday - Easy Run + Strides
Distance: 6 km
Pace: Z2 (5:30-6:00/km)
Strides: 5 x 80m, walk-back. Smooth and quick.
Tuesday - KEY: VO2max Intervals
Pre-fuel: 30-50g fast carbs 60 min before.
Warm-up: 10 min easy jog into 4 x strides
Workout:
Interval
Reps
Pace
Recovery
600m
5
Z5 (4:00-4:20/km)
2:00 easy jog
Total quality: 3 km at VO2max
Pacing: Each 600m in ~2:24-2:36. Consistent across all reps.
HR: Push toward 185-190. This should be genuinely hard.
Breathing: 2:2 if possible, 2:1 acceptable on later reps.
Cool-down: 10 min easy jog
Total ~8 km. If last week’s Tuesday at the old paces felt manageable, this week tests the corrected Z5. These should feel like real work.
Note to self: if 4:00-4:20 feels surprisingly doable, the zones are already too conservative. Push the pace down on rep 4-5 and see what happens.
Wednesday - Strength A: Power + Legs + Core
Warm-up: 5 min incline walk + leg swings + glute bridges x10 + BW squat jumps x5
A. Plyometrics
Exercise
Sets
Reps
Rest
Notes
Box Jumps (step down)
3
5
90s
Same height as W1. Quality landings.
Bounding (alt. leg)
3
6 each
90s
Drive knees, cover ground.
B. Single-Leg Strength
Exercise
Sets
Reps
Rest
Notes
Single-Leg Leg Press
3
10 each
75s
Same weight as W1. Establish consistency.
Leg Extension (single-leg)
2
12 each
60s
VMO activation.
SL Calf Raise (weighted)
3
12 each
60s
3-sec eccentric. Achilles insurance.
C. Core
Exercise
Sets
Reps
Rest
Notes
Dead Bug (breathing drill)
3
8 each
45s
Lower back glued. Breathing primary focus.
Pallof Press (cable)
3
10 each
45s
Anti-rotation.
Side Plank
2
30-40s each
30s
D. Accessories
Exercise
Sets
Reps
Rest
Notes
DB Lateral Raise
2
12-15
45s
DB Bicep Curl
2
10-12
45s
Thursday - KEY: Tempo Run
First Thursday quality session. this is where threshold development starts.
Pre-fuel: 30-50g fast carbs 60 min before.
Warm-up: 10 min easy jog into 4 x strides
Workout:
Segment
Duration
Pace
Tempo
10 min
Z3 (5:00-5:20/km)
Recovery jog
2 min
Z1
Tempo
10 min
Z3, push toward 5:00 if first block felt smooth
Total quality: 20 min at tempo
Breathing: 2:2 cadence the entire effort. If it breaks, back off 5 sec/km.
Cool-down: 10 min easy jog
Total ~8-9 km. First real tempo session at corrected paces. If 5:10/km feels controlled, push to 5:00 on the second block. Zones are fluid — don’t wait for permission.
Friday - Strength B: Upper + Posterior Chain
Warm-up: 5 min incline walk + band pull-aparts + light pressing