Week 11: May 25 - May 31
Meso 3, Week 3 of 3. PEAK VOLUME WEEK. ~48 km. Everything is highest this week. Deload follows.
Monday - Easy Run + Race-Pace Strides
- Distance: 8 km
- Pace: Z2 (recalibrated)
- Strides: 6 x 80m. Last 4 at R1 pace.
Tuesday - KEY: VO2max + Race-Pace (Peak)
- 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, push hard) | 1:30 easy jog |
| 800m | 3 | R1 pace (3:15-3:30/km) | 2:00 easy jog |
- Total quality: 3 km VO2max + 2.4 km race pace
- Progression: Race-pace reps at 800m. Shortest VO2max recovery of the plan (1:30). Most total quality volume. If the race-pace 800s come in at 3:20-3:25, on track.
- Cool-down: 10 min easy jog
Total ~11-12 km.
Wednesday - Strength A (Peak) + Swim
Strength A
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Box Jumps (increase height) | 4 | 4 | 2:00 | Highest clean landing of the entire plan. |
| Bounding | 3 | 8 each | 90s |
B. Single-Leg Strength (Heaviest of entire plan)
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 4 | 8 each | 90s | Heaviest weight. |
| Leg Extension | 3 | 10 each | 60s | Heaviest. |
| SL Calf Raise (weighted) | 4 | 10 each | 60s | Heavy. Achilles loading peak. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Bug (heaviest band) | 3 | 10 each | 45s | |
| Hanging Knee Raise | 3 | 12 | 60s | |
| Side Plank + Cable Row | 3 | 8 each | 60s | Extra set this week. |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s |
45 min. Hardest strength day of the entire plan.
Swim
- Duration: 40 min
- Structure: 10 min easy, 4 x 100m moderate-hard (RPE 7-8) with 25s rest, 4 x 50m hard (RPE 8) with 20s rest, easy cool-down.
Thursday - KEY: Long Tempo + Threshold (Peak)
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Segment | Duration | Pace |
|---|---|---|
| Tempo | 22 min | Z3 (recalibrated) |
| Recovery jog | 2 min | Z1 |
| Threshold | 10 min | Z4 (recalibrated) |
- Total quality: 32 min. Longest quality session of the plan. If the Z4 block doesn’t collapse after 22 min of tempo, the fitness is there for race-pace work in Meso 4.
- Cool-down: 10 min easy jog
Total ~12 km.
Friday - Strength B (Peak)
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Weighted Pull-ups | 4 | 5-6 | 2:00 | Heaviest of entire plan. |
| 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. |
| Leg Curl (slow eccentric) | 3 | 8 slow | 90s | 5-sec lowering. Most reps at slow tempo. |
| SL RDL (heaviest) | 3 | 8 each | 75s |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Plank Walkout | 3 | 12 | 60s | |
| Copenhagen Plank | 3 | 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: 16 km
- Pace: Z2 (recalibrated). All easy.
- Cool-down: 5 min walk + thorough foam rolling
Longest run of the entire plan.
Sunday - Easy Swim
- Duration: 30 min easy freestyle
Week 11 Totals
| Volume | |
|---|---|
| Running | ~48 km |
| Strength | 2 sessions |
| Swim | 2 sessions |
Peak week done. Everything drops next week. The deload is not optional.