Mar 30 - Apr 5
Monday - Easy Run + Strides
- Distance: 7 km
- Pace: Z1-Z2 (5:15-5:45/km), err SLOW
- Strides: 6 x 80m smooth and fast
Keep easy. Big week ahead.
Tuesday - KEY: VO2max Intervals (Race Pace)
Workout:
| Interval | Reps | Pace | Recovery |
|---|
| 800m | 5 | Z5 (3:15-3:30/km) | 2:30 easy jog |
- Total Quality: 4 km at VO2max
- Pacing: Each 800m in 2:36-2:48. THIS IS R1 TARGET PACE.
- Purpose: 3:15/km should start feeling recognizable, not scary.
If you hit 5x800m at 3:20/km, you are on track. Record splits.
Wednesday - Strength A: Power + Legs + Core (PEAK)
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Box Jump (increased height) | 4 | 4 | 2:00 | Highest clean landing |
| Bounding | 3 | 8 each | 90s | More reps, cover more ground |
B. Single-Leg (Heaviest Week)
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Bulgarian Split Squat (DB) | 4 | 6-8 each | 2:00 | Heaviest DBs, 4 sets |
| SL Leg Press | 3 | 8 each | 75s | Heavier than W2 |
| SL Calf Raise (weighted) | 4 | 10 each | 60s | Heavy DB, Achilles loading |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Pallof Press (heavier) | 3 | 10 each | 45s | |
| Hanging Knee Raise | 3 | 10-12 | 45s | Controlled, no swinging |
| Side Plank + Cable Row | 2 | 8 each | 45s | |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s | |
40-45 min. Hardest strength day of the block.
Thursday - KEY: RACE SIMULATION
Workout:
| Segment | Distance | Pace |
|---|
| R1 Simulation | 2.5 km | Z5 (3:15-3:25/km) |
| Recovery Jog | 3 min | Easy |
| R2 Simulation | 2.5 km | Z4 (4:00-4:10/km) |
- Total Quality: 5 km at race paces
- Pacing: Simulates R1, rest, R2. The 3 min jog replaces the swim.
- Purpose: THE most race-specific workout. Record your splits.
BENCHMARK SESSION. Compare to your Day 0 time trial. Total 10-11 km.
Friday - Strength B: Upper + Posterior Chain (PEAK)
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Weighted Pull-ups | 4 | 5-6 | 2:00 | Heaviest of the block |
| 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 of block |
| Leg Curl (slow eccentric) | 3 | 6-8 | 90s | Control deeper |
| SL RDL (heavier) | 3 | 8 each | 75s | |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Plank Walkout | 3 | 10-12 | 60s | Walk out as far as possible |
| Copenhagen Plank | 3 | 30s each | 45s | 3 sets this week |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|
| Tricep Pushdown | 2 | 12-15 | 45s | |
| DB Hammer Curl | 2 | 10-12 | 45s | |
40 min.
Saturday - Long Run: Aerobic + Tempo Finish
- Distance: 12 km
- Structure: 10 km @ Z2 (5:00-5:20/km), last 2 km @ Z3 (4:30-4:40/km)
- Purpose: Longest run. Tempo finish teaches pushing when tired.
Peak mileage. If beat up, drop tempo finish and run all Z2.
Sunday - REST
Peak week done. Deload starts tomorrow.