Week 7: Apr 27 - May 3
Meso 2, Week 3 of 3. Peak week. Volume hits ~40 km. Push VO2max pace if zones have been feeling easy. Deload follows.
Monday - Easy Run + Race-Pace Strides
- Distance: 7 km
- Pace: Z2 (recalibrated)
- Strides: 6 x 80m. Last 3 at R1 target pace. More race-pace strides than previous weeks.
Tuesday - KEY: VO2max Intervals (Push)
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into 4 x strides
Workout:
| Interval | Reps | Pace | Recovery |
|---|---|---|---|
| 1000m | 5 | Z5 (recalibrated, push lower end) | 1:45 easy jog |
- Total quality: 5 km at VO2max
- Progression: Extra rep. If the recalibrated Z5 has been feeling manageable, push 5-10 sec/km faster. This is the session where the pace should start noticeably dropping from where we started.
- Cool-down: 10 min easy jog
Total ~10-11 km. Most VO2max volume of Meso 2.
Wednesday - Strength A + Swim
Strength A (Heaviest of Meso 2)
Warm-up: 5 min incline walk + activation
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Depth Drop into Broad Jump | 3 | 4 | 2:00 | Reactive power. |
| Bounding | 3 | 8 each | 90s | Cover more ground than W6. |
B. Single-Leg Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 4 | 8 each | 90s | Heaviest of Meso 2. 4 sets, fewer reps. |
| Leg Extension (single-leg) | 3 | 10 each | 60s | Heavier than W6. |
| SL Calf Raise (weighted) | 4 | 10 each | 60s | Heavy. Achilles loading peak for this meso. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Bug (heavier band) | 3 | 10 each | 45s | |
| Hanging Knee Raise | 3 | 10-12 | 60s | Controlled. No swinging. |
| Side Plank + Cable Row | 2 | 8 each | 60s | Anti-rotation + pulling. |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s |
Swim
- Duration: 35-40 min
- Structure: 10 min easy, 8 x 50m moderate (RPE 7) with 25s rest, easy cool-down.
Thursday - KEY: Long Tempo + Threshold
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Segment | Duration | Pace |
|---|---|---|
| Tempo | 18 min | Z3 (recalibrated) |
| Recovery jog | 2 min | Z1 |
| Threshold | 8 min | Z4 (recalibrated) |
- Total quality: 26 min
- Progression: Longest tempo block and longest threshold block of the meso. If the Z3 block feels sustainable and the Z4 block feels hard but controlled, the threshold is developing.
- Cool-down: 10 min easy jog
Total ~10-11 km.
Friday - Strength B (Peak of Meso 2)
Warm-up: 5 min incline walk + band work
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Weighted Pull-ups | 4 | 5-6 | 2:00 | Heaviest of meso. |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 3 | 8 | 75s | Heaviest comfortable. |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust | 4 | 8 | 90s | Heaviest of meso. |
| Leg Curl (slow eccentric) | 3 | 6-8 slow | 90s | 5-sec lowering. |
| SL RDL (heavier) | 3 | 8 each | 75s | Progress DB weight. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Plank Walkout | 3 | 10-12 | 60s | |
| Copenhagen Plank | 3 | 30s each | 45s | 3 sets this week. |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Tricep Pushdown | 2 | 12-15 | 45s | |
| DB Hammer Curl | 2 | 10-12 | 45s |
40 min.
Saturday - Long Run
- Distance: 14 km
- Pace: Z2 (recalibrated). All easy.
- Cool-down: 5 min walk + thorough foam rolling
Longest run of Meso 2.
Sunday - Easy Swim
- Duration: 30 min easy freestyle
Week 7 Totals
| Volume | |
|---|---|
| Running | ~40 km |
| Strength | 2 sessions |
| Swim | 2 sessions |
Peak week of Meso 2. Deload next week.