Apr 6 - Apr 12
Monday - Easy Run + Strides
- Distance: 5 km, shortest of the block
- Pace: Z1-Z2 (5:30-6:00/km), genuinely slow
- Strides: 4 x 80m
Deload. ABSORB the fitness from W1-3. Less is more.
Tuesday - Sharpening: Controlled Intervals
Workout:
| Interval | Reps | Pace | Recovery |
|---|---|---|---|
| 600m | 4 | Z5 (3:15-3:30/km) | 3:00 FULL recovery |
- Total Quality: 2.4 km, low volume, high quality
- Pacing: Should feel SMOOTH. Not desperate. Full recovery between.
Total 7-8 km. If 3:20/km feels controlled, you’ve made real progress.
Wednesday - REST or Light Walk
No strength this week. Body is adapting. Optional 20-30 min walk. Foam roll. Mobility.
Thursday - Tempo: Pace Check
Workout:
| Interval | Reps | Pace | Recovery |
|---|---|---|---|
| 1 km | 3 | Z4 (4:00-4:10/km) | 2 min easy jog |
- Total Quality: 3 km at threshold
- Pacing: Should feel EASIER than same pace in W1-2.
Total 8 km. Fitness check, compare to previous Thursdays.
Friday - Strength: Light Maintenance
Reduced volume, same intensity, fewer sets.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bulgarian Split Squat (DB) | 2 | 6 each | Same weight as W3 |
| Pull-ups (BW) | 2 | Max reps | |
| Hip Thrust | 2 | 8 | |
| Pallof Press | 2 | 8 each | |
| SL Calf Raise | 2 | 10 each | |
| DB Lateral Raise | 1 | 15 | |
| DB Curl | 1 | 12 |
25 min max. In and out.
Saturday - Long Run: Easy
- Distance: 8 km
- Pace: Z2, all easy, no tempo finish
If legs feel springy at Z2, the deload is working.
Sunday - REST
Block 1 complete. Next: introduce swim sessions + race-specific bricks.