Week 13: Jun 8 - Jun 14
Meso 4 (Race Prep), Week 1 of 3. All paces recalibrated from W12 TT. Race-pace 600-800s. Brick session introduced. Volume ~42 km.
The engine is built. Meso 1-3 built the aerobic base, the threshold, and the VO2max ceiling. Now we teach the body to run at race pace specifically. Short reps at R1 target pace and sustained work at R2 pace. Volume holds or slightly drops. Intensity gets sharper.
Monday - Easy Run + Race-Pace Strides
- Distance: 7 km
- Pace: Z2 (recalibrated)
- Strides: 6 x 80m. All 6 at race-pace turnover.
Tuesday - KEY: Race-Pace 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 |
|---|---|---|---|
| 800m | 5 | R1 pace (3:15-3:30/km) | 2:00 easy jog |
- Total quality: 4 km at race pace
- Pacing: Each 800m in ~2:36-2:48. These should feel fast but controlled. If dying on rep 3, the pace is too ambitious for current fitness. Back off 5 sec/km.
- Cool-down: 10 min easy jog
Total ~9-10 km.
Wednesday - Strength A (Maintained) + Swim
Strength holds at Meso 3 levels from here. No new PRs. The goal is maintaining structural adaptations without adding recovery demand.
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Box Jumps | 3 | 4 | 90s | Same height as W11. Maintain. |
| Bounding | 3 | 6 each | 90s |
B. Single-Leg Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 3 | 8 each | 75s | Same weight as W11. Maintain. |
| Leg Extension | 2 | 10 each | 60s | |
| SL Calf Raise | 3 | 10 each | 60s |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Bug (band) | 3 | 10 each | 45s | |
| Pallof Press | 3 | 10 each | 45s | |
| Side Plank | 2 | 40s each | 30s |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s |
Swim
- Duration: 40 min
- Structure: 10 min easy, 6 x 100m at race effort (RPE 8) with 25s rest, easy cool-down.
- Purpose: Swim is getting race-specific too. These should feel like 1K race pace.
Thursday - KEY: Tempo with Race-Pace Finish
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Segment | Duration | Pace |
|---|---|---|
| Tempo | 15 min | Z3 (recalibrated) |
| Threshold | 8 min | Z4 (recalibrated) |
| Fast finish | 2 min | Z5 (recalibrated) |
- Total quality: 25 min progressive. Start controlled, get faster. The Z5 finish simulates the R2 closing kick.
- Cool-down: 10 min easy jog
Total ~10 km.
Friday - Strength B (Reduced)
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pull-ups (BW) | 3 | AMRAP | 90s | No added weight. Reduced. |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 2 | 10 | 75s | Fewer sets. |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust | 2 | 10 | 75s | Reduced. |
| Leg Curl (slow eccentric) | 3 | 6 slow | 90s | Keep this. Hamstring insurance still matters. |
| SL RDL | 2 | 8 each | 75s |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Plank Walkout | 2 | 10 | 60s | |
| Copenhagen Plank | 2 | 30s each | 45s |
30 min. Reduced volume. Running is the priority now.
Saturday - Long Run
- Distance: 12 km
- Pace: Z2 (recalibrated). All easy.
- Cool-down: 5 min walk + foam roll
Sunday - Easy Swim or Rest
- Option A: 30 min easy swim
- Option B: Rest
Week 13 Totals
| Volume | |
|---|---|
| Running | ~42 km |
| Strength | 2 sessions (reduced B) |
| Swim | 2 sessions |