Mar 23 - Mar 29
Monday - Easy Run + Strides
- Distance: 7 km
- Pace: Z2
- Strides: 5 x 80m after
Tuesday - KEY: Threshold Cruise Intervals
Workout:
| Interval | Reps | Pace | Recovery |
|---|
| 1200m | 4 | Z4 (3:55-4:10/km) | 90s easy jog |
- Total Quality: 4.8 km at threshold
- Pacing: Each 1200m in 4:45-5:00. Short rest is the point.
- Purpose: Cruise intervals build R2 pace. Short rest = running on incomplete recovery like post-swim.
Total 10-11 km. Longer reps, shorter rest than W1.
Wednesday - Strength A: Power + Legs + Core
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Depth Drop to Broad Jump | 3 | 4 | 2:00 | Step off 30cm box, land, jump forward |
| Single-Leg Hop (forward) | 3 | 5 each | 90s | Stick landing 2 sec |
B. Single-Leg
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Bulgarian Split Squat (DB) | 3 | 8 each | 90s | Add 2-5 lbs from W1 |
| SL Leg Press | 3 | 10 each | 75s | Same or slight bump |
| Seated Calf Raise (heavy) | 4 | 10 | 60s | Slow eccentric, soleus focus |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Pallof Press | 3 | 10 each | 45s | Step further from cable |
| Dead Bug w/ band | 3 | 8 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 | |
35-40 min. Track split squat DB weight.
Thursday - KEY: Tempo + Fast Finish
Workout:
| Segment | Duration | Pace |
|---|
| Tempo | 15 min | Z3 (4:30/km) |
| Threshold | 5 min | Z4 (4:00-4:10/km) |
| VO2max | 2 min | Z5 (3:30/km) |
- Total Quality: 22 min progressive
Total 10-11 km. The fast finish should hurt.
Friday - Strength B: Upper + Posterior Chain + Core
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Weighted Pull-ups | 4 | 6-8 | 2:00 | Add 5-10 lbs |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 3 | 10 | 75s | Slight increase |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Hip Thrust (heavier) | 3 | 10 | 75s | |
| Leg Curl (slow eccentric) | 3 | 5-6 | 90s | Slower descent |
| Single-Leg RDL (DB) | 3 | 8 each | 75s | Heavy DB, opposite hand |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Plank Walkout | 3 | 10 | 60s | |
| Copenhagen Plank | 2 | 25-35s each | 45s | |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Tricep Pushdown | 2 | 12-15 | 45s | |
| DB Hammer Curl | 2 | 10-12 | 45s | |
40 min. SL RDL replaces cable pull-through.
Saturday - Long Run
- Distance: 10 km
- Pace: Z2. Last 2 km can drop to 4:50 if feeling great.
Volume bump 8 to 10 km.
Sunday - REST
Full rest. Sleep is the best PED on a cut.