Week 10: May 18 - May 24
Meso 3, Week 2 of 3. Volume ~44 km. Race-pace reps get longer. Threshold extends.
Monday - Easy Run + Race-Pace Strides
- Distance: 8 km
- Pace: Z2 (recalibrated)
- Strides: 6 x 80m. Last 3 at R1 pace.
Tuesday - KEY: VO2max + Race-Pace (Progression)
- 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 | 3 | Z5 (recalibrated) | 1:45 easy jog |
| 600m | 3 | R1 pace (3:15-3:30/km) | 2:00 easy jog |
- Total quality: 3 km VO2max + 1.8 km race pace
- Progression from W9: Race-pace reps go from 400m to 600m. Longer time at goal pace.
- Cool-down: 10 min easy jog
Total ~10-11 km.
Wednesday - Strength A + Swim
Strength A
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Box Jumps | 3 | 5 | 90s | |
| Single-Leg Hop (forward) | 3 | 6 each | 90s | |
B. Single-Leg Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Single-Leg Leg Press | 3 | 10 each | 75s | Add 5-10 lbs from W9. |
| Leg Extension | 2 | 12 each | 60s | |
| Seated Calf Raise (heavy) | 4 | 10 | 60s | Slow eccentric. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Dead Bug (heavier band) | 3 | 10 each | 45s | |
| Pallof Press | 3 | 10 each | 45s | |
| Plank Shoulder Tap | 3 | 10 each | 45s | |
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, 4 x 100m moderate (RPE 7) with 30s rest, 4 x 50m faster (RPE 8) with 20s rest, easy cool-down.
Thursday - KEY: Tempo + Long 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 | 10 min | Z4 (recalibrated) |
- Total quality: 28 min. Threshold block hits 10 min. This is real R2 pace fitness development.
- Cool-down: 10 min easy jog
Total ~11 km.
Friday - Strength B
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Weighted Pull-ups | 4 | 6-8 | 2:00 | |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 3 | 10 | 75s | |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Hip Thrust (heavier) | 3 | 10 | 75s | |
| Leg Curl (slow eccentric) | 3 | 6-8 slow | 90s | |
| SL RDL (heavier) | 3 | 8 each | 75s | |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Plank Walkout | 3 | 10-12 | 60s | |
| Copenhagen Plank | 2 | 35s each | 45s | |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Tricep Pushdown | 2 | 12-15 | 45s | |
| DB Hammer Curl | 2 | 10-12 | 45s | |
Saturday - Long Run
- Distance: 15 km
- Pace: Z2 (recalibrated). All easy.
- Cool-down: 5 min walk + thorough foam rolling
Sunday - Easy Swim
- Duration: 30 min easy freestyle
Week 10 Totals
| Volume |
|---|
| Running | ~44 km |
| Strength | 2 sessions |
| Swim | 2 sessions |