Week 12: Jun 1 - Jun 7
Meso 3, DELOAD. Volume drops to ~32 km. Second zone recalibration.
This is the most important deload of the plan. The body has been building for 8 straight weeks (with deloads at W4 and W8). The next mesocycle introduces full race-specific work, so arriving at W13 fresh is critical.
Monday - Easy Run
- Distance: 5 km
- Pace: Z1-Z2. Easy.
Tuesday - Easy Run + Strides
- Distance: 6 km
- Pace: Z2
- Strides: 4 x 80m. Keep the neuromuscular system awake.
Wednesday - Strength (Light, Single Session)
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 2 | 6 each | 90s | Same weight as W11 peak. |
| Pull-ups (BW) | 2 | Max reps | 90s | |
| Hip Thrust | 2 | 8 | 75s | |
| Dead Bug (breathing) | 2 | 8 each | 45s | |
| SL Calf Raise | 2 | 10 each | 60s | |
| DB Lateral Raise | 1 | 15 | 45s | |
| DB Curl | 1 | 12 | 45s |
25 min.
Thursday - Zone Recalibration: 2K Time Trial
- Warm-up: 15 min easy jog + 4 x strides
- Run 2 km as fast as you can sustain evenly.
- Record: Total time, average pace, max HR, breathing quality.
- Cool-down: 10 min easy jog
Compare to W8 TT. The improvement tells you exactly how much fitness has been gained. Recalculate all zones for Meso 4.
Friday - Easy Run
- Distance: 5 km
- Pace: Z2
Saturday - Easy Long Run
- Distance: 9 km
- Pace: Z2. All easy.
- Cool-down: Foam roll
Sunday - Easy Swim
- Duration: 25-30 min easy freestyle
Week 12 Totals
| Volume | |
|---|---|
| Running | ~32 km |
| Strength | 1 session (light) |
| Swim | 1 session |
End of Meso 3
| Question | Assessment |
|---|---|
| How much did the 2K TT improve from W8? | Even 10-15 sec over 2K is significant. |
| Can I sustain 22 min Z3 then 10 min Z4? | If yes, threshold fitness is real. |
| How did race-pace 800s feel in W11? | If 3:20-3:25/km felt controlled, ready for Meso 4. |
| How did the 16 km long run feel? | If sustainable at Z2, the base handles race-prep work. |
| Any injuries? | Must be 100% before race-pace volume. |
Meso 4 starts next week. Brick sessions. Full race-pace intervals. Race simulations. The fitness should be there. Now we sharpen it.