This weekW1Sep 14 – Sep 20generallead · minutes
Clear the cold, keep running
run minutes215baseline 220 · cap +20 and 8%inside the ramp
sub-threshold105% · reference 20–25%under reference
x-factor—slot empty this weeknone counted
long run6028% of the week · cap 30%all easy
week size indexno four measured weeks behind it yetheuristic, not a load
- Mon 14offOffno workout
- Tue 15easy30 minEasy 30mwhole run easyon watchno run recorded
- Wed 16easy35 minEasy 35mwhole run easyon watch
- Thu 17lower subT30 minSubT 1x10m @ 8:15wu 10 easy1 × 10m 8:15–8:45 /micd 10 easywatch has 10m 8:15–8:31 /mion watch
- Fri 18easy30 minEasy 30mwhole run easyon watch
- Sat 19easy30 minEasy 30mwhole run easyon watch
- Sun 20easy long60 minLong 60mwhole run easyon watch
Tuesday PM
Runner Stretch PT · 60 min——
Thursday PM
Pilates for Runners · 1:1——
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday's 60 minutes, the first step toward two hours at Jersey Shore.
SteppedNothing; Thursday is a single lower SubT rep instead of a full dose.
LiftsNone while symptoms clear. PT and Pilates stay gentle and familiar.
GaveTuesday's anchor. Stop any run that feels disproportionately hard; missed minutes are not repaid.
Your noteSep 15 — Mike reports feeling better: no fever, mild leftover congestion or fatigue. Has not run yet today; plans an easy run. Wants easy Tuesday and Wednesday, a smaller SubT dose Thursday and a standard Friday. Gives up the Jersey Shore A-race finish: Jersey Shore Half on October 4 becomes a C race (steady, roughly 9:15/mi give or take 30 seconds) inside the NYC Half season, which restarts this week.
This weekW2Sep 21 – Sep 27generallead · minutes
Anchors back, small
run minutes230W1 215 · cap +20 and 8%inside the ramp
sub-threshold3817% · reference 20–25%under reference
x-factor—slot empty this weeknone counted
long run6528% of the week · cap 30%all easy
week size indexno four measured weeks behind it yetheuristic, not a load
- Mon 21offOffno workout
- Tue 22upper subT35 minSubT 3x6m @ 7:59wu 10 easy3 × 6m 7:59–8:29 /mijog 1:30 betweencd 4 easynot sent
- Wed 23easy · strides30 minEasy 30m, 4 strideseasy 264 × 20s stridewalk 1:00 betweennot sent
- Thu 24lower subT40 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 8 easynot sent
- Fri 25easy30 minEasy 30mwhole run easynot sent
- Sat 26easy · strides30 minEasy 30m, 6 strideseasy 236 × 20s stridewalk 1:00 betweennot sent
- Sun 27easy long65 minLong 65mwhole run easynot sent
Tuesday PM
Runner Stretch PT · 60 min——
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PriorityThursday's 2 × 10, run with another rep in hand.
SteppedTuesday returns (3 × 6); minutes 215 → 230.
LiftsUpper body only. Legs stay out of the gym until after Jersey Shore.
SorenessNone planned.
GaveThe long run stops at 65. Thirty percent of 230 is 69, so Jersey's two hours is a jump the limits cannot bridge in two weeks; it is a C race at steady effort by Mike's call.
This weekW3Sep 28 – Oct 4generallead · minutes
Jersey Shore as a steady long run
run minutes240W2 230 · cap +20 and 8%inside the ramp
sub-threshold3816% · reference 20–25%under reference
x-factor—slot empty this weeknone counted
long run12552% of the week · cap 30%race as a workout
week size indexno four measured weeks behind it yetheuristic, not a load
- Mon 28offOffno workout
- Tue 29upper subT35 minSubT 3x6m @ 7:59wu 10 easy3 × 6m 7:59–8:29 /mijog 1:30 betweencd 4 easynot sent
- Wed 30easy25 minEasy 25mwhole run easynot sent
- Thu 1lower subT35 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 3 easynot sent
- Fri 2offOffno workout
- Sat 3easy · strides20 minEasy 20m, 4 strideseasy 164 × 20s stridewalk 1:00 betweennot sent
- Sun 4C race · steady · 8:45–9:45/mi, about 9:15125 minJersey Shore Half Marathon · C · steady · 8:45–9:45/mi, about 9:15steady · 8:45–9:45/mi, about 9:15not sent
Tuesday PM
Runner Stretch PT · 60 min——
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday. Hold the effort; it is not raced.
SteppedNothing; anchors repeat.
LiftsUpper body only.
FuelingRace breakfast and 30–60 g of carbohydrate an hour, as for any run over 90 minutes.
GaveFriday. Five runs plus the race keep the week at 240 inside the ramp.
This weekW4Oct 5 – Oct 11generallead · minutes
Absorb Jersey, re-enter the gym
run minutes255W3 240 · cap +20 and 8%inside the ramp
sub-threshold208% · reference 20–25%under reference
x-factor—slot empty this weeknone counted
long run6024% of the week · cap 30%all easy
week size indexno four measured weeks behind it yetheuristic, not a load
- Mon 5offOffno workout
- Tue 6easy35 minEasy 35mwhole run easynot sent
- Wed 7easy35 minEasy 35mwhole run easynot sent
- Thu 8lower subT45 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 13 easynot sent
- Fri 9easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Sat 10easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Sun 11easy long60 minLong 60mwhole run easynot sent
Tuesday PM · main legs · re-entry
Trap-bar deadlift2 × 6RPE 5–6
Standing calf raise2 × 10RPE 5–6
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PriorityThursday's 2 × 10, the first hard work after Jersey, judged on the day.
SteppedThe gym returns at rung 0 on Tuesday; minutes 240 → 255, all easy.
LiftsTrap bar and calf at RPE 5–6, a re-entry dose; no Saturday legs yet.
SorenessTuesday's lift lands on Thursday's lower SubT, which tolerates it.
GaveTuesday's anchor, two days after the longest run in months, and any X beyond strides.
This weekW5Oct 12 – Oct 18generallead · minutes
Tuesday back to the ladder
run minutes255W4 255 · cap +20 and 8%inside the ramp
sub-threshold4417% · reference 20–25%under reference
x-factor1Sat hill sprints1 min counted
long run6024% of the week · cap 30%all easy
week size index1.04 × the prior four weeksheuristic, not a load
- Mon 12offOffno workout
- Tue 13upper subT45 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 7 easynot sent
- Wed 14easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Thu 15lower subT45 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 13 easynot sent
- Fri 16easy30 minEasy 30mwhole run easynot sent
- Sat 17hill sprints35 minHill sprints 6x10swu 15 easy6 × 10s hill sprintwalk 2:00 betweencd 9 easynot sent
- Sun 18easy long60 minLong 60mwhole run easynot sent
Tuesday PM · main legs · re-entry
Trap-bar deadlift2 × 6RPE 5–6
Standing calf raise2 × 10RPE 5–6
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PriorityTuesday's 4 × 6.
SteppedTuesday 3 × 6 → 4 × 6; six hill sprints, 10 s each, with a full walk back.
LiftsRung 0 repeats; a new lift is judged on its second session.
SorenessSprints on Saturday land on an easy Sunday.
GaveMinutes hold at 255. The four-week limit against W1 caps this week at 258.
This weekW6Oct 19 – Oct 25generallead · minutes
Minutes lead
run minutes275W5 255 · cap +20 and 8%inside the ramp
sub-threshold4416% · reference 20–25%under reference
x-factor1Sat hill sprints1 min counted
long run7025% of the week · cap 30%all easy
week size index1.05 × the prior four weeksheuristic, not a load
- Mon 19offOffno workout
- Tue 20upper subT50 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 21easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Thu 22lower subT45 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 13 easynot sent
- Fri 23easy35 minEasy 35mwhole run easynot sent
- Sat 24hill sprints35 minHill sprints 6x10swu 15 easy6 × 10s hill sprintwalk 2:00 betweencd 9 easynot sent
- Sun 25easy long70 minLong 70mwhole run easynot sent
Tuesday PM · main legs · base
Trap-bar deadlift3 × 6RPE 6
Standing calf raise2 × 10RPE 6
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday's 70.
SteppedMinutes 255 → 275, into the long run and Tuesday's warm-up; the gym to rung 1.
LiftsTrap bar 3 × 6 at RPE 6, Tuesday only.
SorenessTuesday's heavier lift lands on Thursday; sprints stay at six, so Saturday stays cheap.
GaveSprints hold rather than grow in a week the gym steps.
This weekW7Oct 26 – Nov 1generallead · minutes
Saturday legs join a flat X
run minutes285W6 275 · cap +20 and 8%inside the ramp
sub-threshold4415% · reference 20–25%under reference
x-factor7Sat relaxed fast7 min counted
long run7025% of the week · cap 30%all easy
week size index1.05 × the prior four weeksheuristic, not a load
- Mon 26offOffno workout
- Tue 27upper subT50 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 28easy · strides45 minEasy 45m, 6 strideseasy 386 × 20s stridewalk 1:00 betweennot sent
- Thu 29lower subT45 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 13 easynot sent
- Fri 30easy35 minEasy 35mwhole run easynot sent
- Sat 31relaxed fast40 min8x200mwu 15 easy8 × 200m relaxed fastjog 1:30 betweencd 7 easynot sent
- Sun 1easy long70 minLong 70mwhole run easynot sent
Tuesday PM · main legs · base
Trap-bar deadlift3 × 6RPE 6
Standing calf raise2 × 10RPE 6
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · re-entry
Dumbbell split squat1 × 8/legRPE 5–6
Seated calf raise1 × 12RPE 5–6
Then Runner Stretch PT · 60 min
PriorityTuesday's anchor with the main lift.
SteppedSaturday small legs enter at rung 0; X becomes eight relaxed-fast 200s; minutes 275 → 285.
LiftsTuesday repeats rung 1; Saturday split squat 1 × 8 and seated calf after the 200s.
SorenessSaturday's legs land on an easy Sunday and Monday off.
GaveThe long run holds at 70.
This weekW8Nov 2 – Nov 8generallead · minutes
Third lower rep
run minutes305W7 285 · cap +20 and 8%inside the ramp
sub-threshold5418% · reference 20–25%under reference
x-factor5Sat short hills5 min counted
long run7525% of the week · cap 30%all easy
week size index1.17 × the prior four weeksheuristic, not a load
- Mon 2offOffno workout
- Tue 3upper subT50 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 4easy · strides45 minEasy 45m, 6 strideseasy 386 × 20s stridewalk 1:00 betweennot sent
- Thu 5lower subT55 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 11 easynot sent
- Fri 6easy40 minEasy 40mwhole run easynot sent
- Sat 7short hills40 minHills 6x45swu 15 easy6 × 45s hilljog 1:30 betweencd 13 easynot sent
- Sun 8easy long75 minLong 75mwhole run easynot sent
Tuesday PM · main legs · base
Trap-bar deadlift3 × 6RPE 6
Standing calf raise2 × 10RPE 6
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · as written
Seated calf raise1 × 12RPE 6
Then Runner Stretch PT · 60 min
PriorityThursday's 3 × 10, still with a rep in hand.
SteppedThursday 2 × 10 → 3 × 10; X becomes six 45-second hills; minutes 285 → 305.
LiftsTuesday holds rung 1 because Thursday adds a rep. After hills, Saturday is calf only.
SorenessHills and the calf set land on an easy Sunday.
GaveThe gym step waits a week.
This weekW9Nov 9 – Nov 15generallead · minutes
Landing week, strength steps
run minutes305W8 305 · cap +20 and 8%inside the ramp
sub-threshold5418% · reference 20–25%under reference
x-factor9Sat relaxed fast9 min counted
long run7525% of the week · cap 30%all easy
week size index1.11 × the prior four weeksheuristic, not a load
- Mon 9offOffno workout
- Tue 10upper subT50 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 11easy · strides45 minEasy 45m, 6 strideseasy 386 × 20s stridewalk 1:00 betweennot sent
- Thu 12lower subT55 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 11 easynot sent
- Fri 13easy35 minEasy 35mwhole run easynot sent
- Sat 14relaxed fast45 min10x200mwu 15 easy10 × 200m relaxed fastjog 1:30 betweencd 8 easynot sent
- Sun 15easy long75 minLong 75mwhole run easynot sent
Tuesday PM · main legs · build
Trap-bar deadlift3 × 5RPE 7
Standing calf raise2 × 8RPE 7
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · base
Dumbbell split squat2 × 8/legRPE 6
Seated calf raise1 × 12RPE 6
Then Runner Stretch PT · 60 min
PriorityTuesday's anchor and trap bar at RPE 7.
SteppedTuesday lift to rung 2; Saturday legs to rung 1 after flat 200s.
LiftsTrap bar 3 × 5 at RPE 7; Saturday split squat 2 × 8.
SorenessTuesday's legs land on Thursday; Saturday's on Sunday.
GaveMinutes hold at 305. The four-week limit against W5 caps this week at 306.
This weekW10Nov 16 – Nov 22generallead · minutes
A seventh run
run minutes325W9 305 · cap +20 and 8%inside the ramp
sub-threshold5417% · reference 20–25%under reference
x-factor6Sat short hills6 min counted
long run8025% of the week · cap 30%all easy
week size index1.11 × the prior four weeksheuristic, not a load
- Mon 16easy20 minEasy 20mwhole run easynot sent
- Tue 17upper subT50 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 18easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Thu 19lower subT55 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 11 easynot sent
- Fri 20easy35 minEasy 35mwhole run easynot sent
- Sat 21short hills45 minHills 8x45swu 15 easy8 × 45s hilljog 1:30 betweencd 14 easynot sent
- Sun 22easy long80 minLong 80mwhole run easynot sent
Tuesday PM · main legs · build
Trap-bar deadlift3 × 5RPE 7
Standing calf raise2 × 8RPE 7
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · as written
Seated calf raise1 × 10RPE 7
Then Runner Stretch PT · 60 min
PrioritySunday's 80.
SteppedMonday 20 easy; hills six → eight; minutes 305 → 325.
LiftsRung 2 repeats; Saturday calf only after hills.
SorenessHills and calf land on an easy Sunday.
GaveTuesday stays at 4 × 6 until the week clears 340.
This weekW11Nov 23 – Nov 29generallead · minutes
Navesink owns the weekend
run minutes335W10 325 · cap +20 and 8%inside the ramp
sub-threshold4413% · reference 20–25%race week
x-factor—slot empty this weeknone counted
long run8024% of the week · cap 30%race
week size index1.18 × the prior four weeksheuristic, not a load
- Mon 23easy30 minEasy 30mwhole run easynot sent
- Tue 24upper subT50 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 25easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 26lower subT50 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 18 easynot sent
- Fri 27easy45 minEasy 45mwhole run easynot sent
- Sat 28easy · strides30 minEasy 30m, 6 strideseasy 236 × 20s stridewalk 1:00 betweennot sent
- Sun 29B race80 minJSRC Navesink Challenge 12K · B racerace effortnot sent
Tuesday PM · main legs · build
Trap-bar deadlift3 × 5RPE 7
Standing calf raise2 × 8RPE 7
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday.
SteppedNothing. Tuesday is familiar in both run and lift.
LiftsRung 2 on Tuesday; no Saturday gym before a B race.
RacesEasy running follows, read from the actuals — pace at normal effort, soreness, how the warm-up feels — not counted out in advance. Hilly and all-out, so expect it to take a while.
GaveThursday trims to 2 × 10; there is no Sunday long run.
This weekW12Nov 30 – Dec 6generallead · minutes
Five easy days, then 45/15
run minutes350W11 335 · cap +20 and 8%inside the ramp
sub-threshold62% · reference 20–25%under reference
x-factor5Sat 45/155 min counted
long run8524% of the week · cap 30%all easy
week size index0.96 × the prior four weeksheuristic, not a load
- Mon 30easy30 minEasy 30mwhole run easynot sent
- Tue 1easy50 minEasy 50mwhole run easynot sent
- Wed 2easy45 minEasy 45mwhole run easynot sent
- Thu 3easy · strides45 minEasy 45m, 6 strideseasy 386 × 20s stridewalk 1:00 betweennot sent
- Fri 4easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Sat 545/1545 min15x45/15 @ 7:45wu 15 easy8 × 45s 7:45–8:15 /mijog 0:15 between7 × 45s 7:19–7:49 /mijog 0:15 betweencd 15 easynot sent
- Sun 6easy long85 minLong 85mwhole run easynot sent
Tuesday PM · main legs · base
Trap-bar deadlift3 × 6RPE 6
Standing calf raise2 × 10RPE 6
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · base
Dumbbell split squat2 × 8/legRPE 6
Seated calf raise1 × 12RPE 6
Then Runner Stretch PT · 60 min
PrioritySaturday's 15 × 45/15, 10K effort building to 5K effort, controlled at the end.
Stepped45/15 enters; the long run returns at 85.
LiftsTuesday drops to rung 1 two days after a hilly race; Saturday small legs after a flat X.
SorenessSaturday legs land on an easy Sunday.
GaveBoth anchors. There is no sub-threshold at all this week: that is the recovery rule working, not a gap to fill.
This weekW13Dec 7 – Dec 13generallead · minutes
Tuesday to five reps
run minutes365W12 350 · cap +20 and 8%inside the ramp
sub-threshold6016% · reference 20–25%under reference
x-factor6Sat short hills6 min counted
long run8523% of the week · cap 30%all easy
week size index1.11 × the prior four weeksheuristic, not a load
- Mon 7easy30 minEasy 30mwhole run easynot sent
- Tue 8upper subT60 minSubT 5x6m @ 7:59wu 10 easy5 × 6m 7:59–8:29 /mijog 1:30 betweencd 14 easynot sent
- Wed 9easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 10lower subT55 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 11 easynot sent
- Fri 11easy40 minEasy 40mwhole run easynot sent
- Sat 12short hills45 minHills 8x45swu 15 easy8 × 45s hilljog 1:30 betweencd 14 easynot sent
- Sun 13easy long85 minLong 85mwhole run easynot sent
Tuesday PM · main legs · build
Trap-bar deadlift3 × 5RPE 7
Standing calf raise2 × 8RPE 7
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · as written
Seated calf raise1 × 10RPE 7
Then Runner Stretch PT · 60 min
PriorityTuesday's 5 × 6.
SteppedTuesday 4 × 6 → 5 × 6; minutes 350 → 365.
LiftsTuesday holds rung 2 in the week its anchor steps; calf only after hills.
SorenessSaturday hills land on Sunday.
GaveThe long run holds at 85, and minutes stop at 365 against the four-week limit (W9).
This weekW14Dec 14 – Dec 20generallead · minutes
Strength peaks
run minutes380W13 365 · cap +20 and 8%inside the ramp
sub-threshold6617% · reference 20–25%under reference
x-factor5Sat 45/155 min counted
long run9024% of the week · cap 30%all easy
week size index1.12 × the prior four weeksheuristic, not a load
- Mon 14easy30 minEasy 30mwhole run easynot sent
- Tue 15upper subT60 minSubT 5x6m @ 7:59wu 10 easy5 × 6m 7:59–8:29 /mijog 1:30 betweencd 14 easynot sent
- Wed 16easy · strides55 minEasy 55m, 6 strideseasy 486 × 20s stridewalk 1:00 betweennot sent
- Thu 17lower subT55 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 11 easynot sent
- Fri 18easy45 minEasy 45mwhole run easynot sent
- Sat 1945/1545 min15x45/15 @ 7:45wu 15 easy8 × 45s 7:45–8:15 /mijog 0:15 between7 × 45s 7:19–7:49 /mijog 0:15 betweencd 15 easynot sent
- Sun 20easy long90 minLong 90mwhole run easynot sent
Tuesday PM · main legs · strength
Trap-bar deadlift3 × 4RPE 8
Standing calf raise2 × 6–8RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · build
Dumbbell split squat2 × 6/legRPE 7
Seated calf raise1 × 10RPE 7
Seated hamstring curl1 × 10RPE 7
Then Runner Stretch PT · 60 min
PriorityTuesday's trap bar 3 × 4 at RPE 8 after the anchor.
SteppedTuesday lift to rung 3; Saturday legs to rung 2; minutes 365 → 380.
LiftsSaturday's split squat, seated calf and hamstring curl follow a flat 45/15 at 15 reps.
SorenessTuesday's legs land on Thursday; Saturday's on an easy Sunday.
Gave45/15 holds at 15 because Saturday's legs step.
This weekW15Dec 21 – Dec 27generallead · minutes
Polar Bear owns the weekend
run minutes360W14 380 · cap +20 and 8%inside the ramp
sub-threshold5014% · reference 20–25%race week
x-factor—slot empty this weeknone counted
long run7521% of the week · cap 30%race
week size index1.03 × the prior four weeksheuristic, not a load
- Mon 21easy30 minEasy 30mwhole run easynot sent
- Tue 22upper subT60 minSubT 5x6m @ 7:59wu 10 easy5 × 6m 7:59–8:29 /mijog 1:30 betweencd 14 easynot sent
- Wed 23easy · strides55 minEasy 55m, 6 strideseasy 486 × 20s stridewalk 1:00 betweennot sent
- Thu 24lower subT55 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 23 easynot sent
- Fri 25easy50 minEasy 50mwhole run easynot sent
- Sat 26easy · strides35 minEasy 35m, 6 strideseasy 286 × 20s stridewalk 1:00 betweennot sent
- Sun 27B race75 minAsbury Park Polar Bear 5K · B racerace effortnot sent
Tuesday PM · main legs · build
Trap-bar deadlift3 × 5RPE 7
Standing calf raise2 × 8RPE 7
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday.
SteppedNothing; Christmas week.
LiftsA familiar, lighter Tuesday; no Saturday gym before a B race.
RacesTwo easy days follow.
GaveThursday trims to 2 × 10, and the week drops to 360.
This weekW16Dec 28 – Jan 3bridgelead · x-factor
Absorb, then the bridge begins
run minutes380W15 360 · cap +20 and 8%inside the ramp
sub-threshold6016% · reference 20–25%under reference
x-factor—slot empty this weeknone counted
long run9525% of the week · cap 30%all easy
week size index1.05 × the prior four weeksheuristic, not a load
- Mon 28easy35 minEasy 35mwhole run easynot sent
- Tue 29easy50 minEasy 50mwhole run easynot sent
- Wed 30upper subT60 minSubT 5x6m @ 7:59wu 10 easy5 × 6m 7:59–8:29 /mijog 1:30 betweencd 14 easynot sent
- Thu 31easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Fri 1lower subT60 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 16 easynot sent
- Sat 2easy · strides30 minEasy 30m, 6 strideseasy 236 × 20s stridewalk 1:00 betweennot sent
- Sun 3easy long95 minLong 95mwhole run easynot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · retain
Seated calf raise2 × 10RPE 7
Then Runner Stretch PT · 60 min
PrioritySunday's 95.
SteppedMinutes 360 → 380; the gym moves to retain (rung 4).
LiftsTrap bar 2 × 3–4 at RPE 8 keeps intensity with less volume; Saturday calf only.
SorenessTuesday's low-volume lift lands on Wednesday's anchor, moved a day by the race.
GaveThe anchors shift to Wednesday and Friday for this week only.
This weekW17Jan 4 – Jan 10bridgelead · x-factor
45/15 grows
run minutes400W16 380 · cap +20 and 8%inside the ramp
sub-threshold6717% · reference 20–25%under reference
x-factor7Sat 45/157 min counted
long run10025% of the week · cap 30%all easy
week size index1.08 × the prior four weeksheuristic, not a load
- Mon 4easy35 minEasy 35mwhole run easynot sent
- Tue 5upper subT60 minSubT 5x6m @ 7:59wu 10 easy5 × 6m 7:59–8:29 /mijog 1:30 betweencd 14 easynot sent
- Wed 6easy · strides55 minEasy 55m, 6 strideseasy 486 × 20s stridewalk 1:00 betweennot sent
- Thu 7lower subT60 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 16 easynot sent
- Fri 8easy45 minEasy 45mwhole run easynot sent
- Sat 945/1545 min18x45/15 @ 7:45wu 15 easy9 × 45s 7:45–8:15 /mijog 0:15 between9 × 45s 7:19–7:49 /mijog 0:15 betweencd 12 easynot sent
- Sun 10easy long100 minLong 100mwhole run easynot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · retain
Seated calf raise2 × 10RPE 7
Then Runner Stretch PT · 60 min
PrioritySaturday's 18 × 45/15.
Stepped45/15 15 → 18; minutes reach the platform at 400; long run 100.
LiftsRetain on both days.
SorenessSaturday's calf work lands on Sunday's long run, which is easy.
GaveAnchors hold at 5 × 6 and 3 × 10.
This weekW18Jan 11 – Jan 17bridgelead · x-factor
Six reps on Tuesday
run minutes410W17 400 · cap +20 and 8%inside the ramp
sub-threshold7318% · reference 20–25%under reference
x-factor7Sat 45/157 min counted
long run10526% of the week · cap 30%all easy
week size index1.09 × the prior four weeksheuristic, not a load
- Mon 11easy35 minEasy 35mwhole run easynot sent
- Tue 12upper subT65 minSubT 6x6m @ 7:59wu 10 easy6 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 13easy · strides55 minEasy 55m, 6 strideseasy 486 × 20s stridewalk 1:00 betweennot sent
- Thu 14lower subT60 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 16 easynot sent
- Fri 15easy · strides45 minEasy 45m, 6 strideseasy 386 × 20s stridewalk 1:00 betweennot sent
- Sat 1645/1545 min18x45/15 @ 7:45wu 15 easy9 × 45s 7:45–8:15 /mijog 0:15 between9 × 45s 7:19–7:49 /mijog 0:15 betweencd 12 easynot sent
- Sun 17easy long105 minLong 105mwhole run easynot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · retain
Seated calf raise2 × 10RPE 7
Then Runner Stretch PT · 60 min
PriorityTuesday's 6 × 6.
SteppedTuesday 5 × 6 → 6 × 6; long run 105; minutes 410.
LiftsRetain.
SorenessAs last week.
Gave45/15 holds at 18 while Tuesday steps.
This weekW19Jan 18 – Jan 24bridgelead · x-factor
45/15 to 22
run minutes410W18 410 · cap +20 and 8%inside the ramp
sub-threshold7418% · reference 20–25%under reference
x-factor8Sat 45/158 min counted
long run11027% of the week · cap 30%all easy
week size index1.07 × the prior four weeksheuristic, not a load
- Mon 18easy35 minEasy 35mwhole run easynot sent
- Tue 19upper subT65 minSubT 6x6m @ 7:59wu 10 easy6 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 20easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 21lower subT60 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 16 easynot sent
- Fri 22easy45 minEasy 45mwhole run easynot sent
- Sat 2345/1545 min22x45/15 @ 7:45wu 15 easy11 × 45s 7:45–8:15 /mijog 0:15 between11 × 45s 7:19–7:49 /mijog 0:15 betweencd 8 easynot sent
- Sun 24easy long110 minLong 110mwhole run easynot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · retain
Seated calf raise2 × 10RPE 7
Then Runner Stretch PT · 60 min
PrioritySaturday's 22 × 45/15.
Stepped45/15 18 → 22; long run 110.
LiftsRetain.
SorenessSaturday's calf lands on an easy 110.
GaveMinutes hold at 410; Thursday waits for its fourth rep until X leaves Saturday.
This weekW20Jan 25 – Jan 31bridgelead · x-factor
End of the bridge
run minutes420W19 410 · cap +20 and 8%inside the ramp
sub-threshold7618% · reference 20–25%under reference
x-factor9Sat 45/159 min counted
long run11527% of the week · cap 30%all easy
week size index1.06 × the prior four weeksheuristic, not a load
- Mon 25easy35 minEasy 35mwhole run easynot sent
- Tue 26upper subT65 minSubT 6x6m @ 7:59wu 10 easy6 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 27easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 28lower subT60 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 16 easynot sent
- Fri 29easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Sat 3045/1555 min25x45/15 @ 7:45wu 15 easy13 × 45s 7:45–8:15 /mijog 0:15 between12 × 45s 7:19–7:49 /mijog 0:15 betweencd 15 easynot sent
- Sun 31easy long115 minLong 115mwhole run easynot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · retain
Seated calf raise2 × 10RPE 7
Then Runner Stretch PT · 60 min
PrioritySaturday's 25 × 45/15.
Stepped45/15 22 → 25; long run 115; minutes 420.
LiftsRetain.
FuelingRace breakfast and 30–60 g an hour on Sunday.
GaveTwo steps share the week because both finish the bridge; if Saturday leaves the legs heavy, Sunday runs 105.
This weekW21Feb 1 – Feb 7specificlead · long run
First HM blocks
run minutes420W20 420 · cap +20 and 8%inside the ramp
sub-threshold10625% · reference 20–25%over reference
x-factor—slot empty this weeknone counted
long run11527% of the week · cap 30%30 at race effort
week size index1.06 × the prior four weeksheuristic, not a load
- Mon 1easy35 minEasy 35mwhole run easynot sent
- Tue 2upper subT65 minSubT 6x6m @ 7:59wu 10 easy6 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 3easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 4lower subT70 minSubT 4x10m @ 8:15wu 10 easy4 × 10m 8:15–8:45 /mijog 2:00 betweencd 14 easynot sent
- Fri 5easy45 minEasy 45mwhole run easynot sent
- Sat 6easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Sun 7specific long115 minLong 115m, HM 3x10m @ 7:59easy 593 × 10m 7:59–8:29 /mijog 3:00 betweeneasy 20 to finishnot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday's 3 × 10 at current HM effort.
SteppedThursday 3 × 10 → 4 × 10 as X leaves Saturday; Sunday's blocks begin.
LiftsTuesday retain; no Saturday legs before a Sunday with race-effort work.
SorenessNone placed on Sunday.
GaveSaturday drops to strides, its drip level for specific.
This weekW22Feb 8 – Feb 14specificlead · long run
Cherry Tree benchmark
run minutes390W21 420 · cap +20 and 8%inside the ramp
sub-threshold5414% · reference 20–25%race week
x-factor—slot empty this weeknone counted
long run11028% of the week · cap 30%race
week size index1.02 × the prior four weeksheuristic, not a load
- Mon 8easy35 minEasy 35mwhole run easynot sent
- Tue 9upper subT55 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 17 easynot sent
- Wed 10easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 11lower subT60 minSubT 3x10m @ 8:15wu 10 easy3 × 10m 8:15–8:45 /mijog 2:00 betweencd 16 easynot sent
- Fri 12easy45 minEasy 45mwhole run easynot sent
- Sat 13easy · strides35 minEasy 35m, 6 strideseasy 286 × 20s stridewalk 1:00 betweennot sent
- Sun 14B race110 minPPTC Cherry Tree 10 Miler · B racerace effortnot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday.
SteppedNothing.
LiftsA familiar Tuesday; no Saturday gym before a B race.
RacesSix easy days follow. With Mike, record the new threshold from the result in the brief before W23's Sunday.
GaveTuesday shortens to 4 × 6 after last Sunday's blocks; Thursday trims to 3 × 10.
This weekW23Feb 15 – Feb 21specificlead · long run
2 × 20 with a readiness check
run minutes410W22 390 · cap +20 and 8%inside the ramp
sub-threshold4010% · reference 20–25%under reference
x-factor1Thu hill sprints1 min counted
long run11027% of the week · cap 30%40 at race effort
week size index0.90 × the prior four weeksheuristic, not a load
- Mon 15easy40 minEasy 40mwhole run easynot sent
- Tue 16easy60 minEasy 60mwhole run easynot sent
- Wed 17easy45 minEasy 45mwhole run easynot sent
- Thu 18easy · hill sprints60 minEasy 60m, Hill sprints 6x10seasy 496 × 10s hill sprintwalk 2:00 betweennot sent
- Fri 19easy50 minEasy 50mwhole run easynot sent
- Sat 20easy · strides45 minEasy 45m, 6 strideseasy 386 × 20s stridewalk 1:00 betweennot sent
- Sun 21specific long110 minLong 110m, HM 2x20m @ 7:59easy 472 × 20m 7:59–8:29 /mijog 3:00 betweeneasy 20 to finishnot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday's 2 × 20, at the threshold reset by Cherry Tree.
Short speedSix 10-second hill sprints at the end of Thursday's easy run, walking all the way back, only if recovery from Cherry Tree is normal. If it is not, skip them rather than force the clock: the 14-day cadence is policy, not a hard limit. They restore the short-speed touch (the last was W20's 45/15) without making Thursday a quality session (Mike, 2026-09-16).
ReadinessStrides only if not sore. On Sunday, check easy running, soreness and the warm-up. If any is off, run 2 × 15 or 1 × 20, or move the session a day or two (Mike, 2026-09-15).
LiftsTuesday retain, judged on the day; no Saturday legs.
GaveBoth anchors, to the recovery days.
This weekW24Feb 22 – Feb 28specificlead · long run
Easy peak with a 45/15 finish
run minutes420W23 410 · cap +20 and 8%inside the ramp
sub-threshold6916% · reference 20–25%under reference
x-factor6Sat hill sprints · Sun 45/156 min counted
long run12029% of the week · cap 30%all easy
week size index0.99 × the prior four weeksheuristic, not a load
- Mon 22easy35 minEasy 35mwhole run easynot sent
- Tue 23upper subT55 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 17 easynot sent
- Wed 24easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 25lower subT70 minSubT 4x10m @ 8:15wu 10 easy4 × 10m 8:15–8:45 /mijog 2:00 betweencd 14 easynot sent
- Fri 26easy45 minEasy 45mwhole run easynot sent
- Sat 27hill sprints45 minHill sprints 6x10swu 15 easy6 × 10s hill sprintwalk 2:00 betweencd 19 easynot sent
- Sun 28long · 45/15120 minLong 120m, 12x45/15 @ 7:45easy 1086 × 45s 7:45–8:15 /mijog 0:15 between6 × 45s 7:19–7:49 /mijog 0:15 betweennot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM · small legs · retain
Seated calf raise2 × 10RPE 7
Then Runner Stretch PT · 60 min
PrioritySunday.
SteppedNothing new; the long run holds its peak.
LiftsRetain on Tuesday; Saturday calf after six hill sprints, a drip dose.
SorenessSaturday's calf lands on an easy Sunday without race-effort work.
GaveTuesday shortens to 4 × 6 after last Sunday's blocks.
This weekW25Mar 1 – Mar 7specificlead · long run
35 continuous
run minutes420W24 420 · cap +20 and 8%inside the ramp
sub-threshold11126% · reference 20–25%over reference
x-factor—slot empty this weeknone counted
long run11527% of the week · cap 30%35 at race effort
week size index1.06 × the prior four weeksheuristic, not a load
- Mon 1easy35 minEasy 35mwhole run easynot sent
- Tue 2upper subT65 minSubT 6x6m @ 7:59wu 10 easy6 × 6m 7:59–8:29 /mijog 1:30 betweencd 12 easynot sent
- Wed 3easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 4lower subT70 minSubT 4x10m @ 8:15wu 10 easy4 × 10m 8:15–8:45 /mijog 2:00 betweencd 14 easynot sent
- Fri 5easy45 minEasy 45mwhole run easynot sent
- Sat 6easy · strides40 minEasy 40m, 6 strideseasy 336 × 20s stridewalk 1:00 betweennot sent
- Sun 7specific long115 minLong 115m, HM 1x35m @ 7:59easy 601 × 35m 7:59–8:29 /mieasy 20 to finishnot sent
Tuesday PM · main legs · retain
Trap-bar deadlift2 × 3–4RPE 8
Standing calf raise2 × 6RPE 8
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday's 35.
SteppedContinuity 2 × 20 → 35.
LiftsTuesday retain; no Saturday legs.
GaveSaturday, to keep Sunday's 35 clean. Sub-threshold reads about 26% because Sunday's blocks are counted in it — the week doing its job, not an overshoot.
This weekW26Mar 8 – Mar 14taperlead · holds
Taper begins
run minutes355W25 420 · cap +20 and 8%inside the ramp
sub-threshold4713% · reference 20–25%under reference
x-factor3Sat 45/153 min counted
long run7521% of the week · cap 30%all easy
week size index0.82 × the prior four weeksheuristic, not a load
- Mon 8easy35 minEasy 35mwhole run easynot sent
- Tue 9upper subT55 minSubT 4x6m @ 7:59wu 10 easy4 × 6m 7:59–8:29 /mijog 1:30 betweencd 17 easynot sent
- Wed 10easy · strides50 minEasy 50m, 6 strideseasy 436 × 20s stridewalk 1:00 betweennot sent
- Thu 11lower subT50 minSubT 2x10m @ 8:15wu 10 easy2 × 10m 8:15–8:45 /mijog 2:00 betweencd 18 easynot sent
- Fri 12easy45 minEasy 45mwhole run easynot sent
- Sat 1345/1545 min8x45/15 @ 7:45wu 15 easy4 × 45s 7:45–8:15 /mijog 0:15 between4 × 45s 7:19–7:49 /mijog 0:15 betweencd 22 easynot sent
- Sun 14easy long75 minLong 75mwhole run easynot sent
Tuesday PM · main legs · taper
Trap-bar deadlift2 × 3RPE 7
Standing calf raise2 × 6RPE 7
Then Runner Stretch PT · 60 min
Thursday PM · upper body and trunk
Chest-supported dumbbell row3 × 8RPE 7
Dumbbell floor press3 × 8RPE 7
Cable Pallof press2 × 10/sideRPE 6
Then Pilates for Runners · 1:1
Saturday PM
Runner Stretch PT · 60 min——
PrioritySaturday's 8 × 45/15, eight days out.
SteppedDown: Tuesday 4 × 6 after the 35, Thursday to half its reps, the long run 75 a week out.
LiftsRung 5 on Tuesday; nothing on Saturday.
GaveVolume, not intensity.
This weekW27Mar 15 – Mar 21taperlead · holds
NYC Half
run minutes325W26 355 · cap +20 and 8%inside the ramp
sub-threshold289% · reference 20–25%race week
x-factor—slot empty this weeknone counted
long run12037% of the week · cap 30%race
week size index0.95 × the prior four weeksheuristic, not a load
- Mon 15easy30 minEasy 30mwhole run easynot sent
- Tue 16upper subT45 minSubT 3x6m @ 7:59wu 10 easy3 × 6m 7:59–8:29 /mijog 1:30 betweencd 14 easynot sent
- Wed 17easy · strides40 minEasy 40m, 4 strideseasy 364 × 20s stridewalk 1:00 betweennot sent
- Thu 18lower subT35 minSubT 1x10m @ 8:15wu 10 easy1 × 10m 8:15–8:45 /micd 15 easynot sent
- Fri 19easy30 minEasy 30mwhole run easynot sent
- Sat 20easy · strides25 minEasy 25m, 4 strideseasy 214 × 20s stridewalk 1:00 betweennot sent
- Sun 21A race120 minUnited Airlines NYC Half · A racerace effortnot sent
Tuesday PM
Runner Stretch PT · 60 min——
Thursday PM
Pilates for Runners · 1:1——
Saturday PM
Runner Stretch PT · 60 min——
PrioritySunday.
LiftsNone.
GaveEverything but frequency and a little intensity.
The season
easybefore W1, recordedsub-txrace and race effortsupport
this week
phase · lead
baseline 220
lead · minutes
lead · x-factor
lead · long run
lead · holds
jersey C
navesink B
polar B
rung 4 planned
platform 390–420 planned
long 115–117 planned
cherry B
half A
Minutes, and the work counted inside them
4403302201100
now
Exposuresmetlapsedaccepted gapunknownnot startednot expected
strides
short speed
aerobic power
strength
The long run
1256030
Aug 24Sep 21Oct 19Nov 16Dec 14Jan 11Feb 8Mar 8
The weeks
WeekMin · sub-tTuesdayThursdaySaturdaySundayGymJob
W1Sep 14on watch215/105%Easy 30mSubT 1x10m @ 8:15Easy 30mLong 60moffBack to six runs and a 60-minute Sunday after the September 14 cold.
PrioritySunday's 60 minutes, the first step toward two hours at Jersey Shore.
SteppedNothing; Thursday is a single lower SubT rep instead of a full dose.
LiftsNone while symptoms clear. PT and Pilates stay gentle and familiar.
GaveTuesday's anchor. Stop any run that feels disproportionately hard; missed minutes are not repaid.
W2Sep 21draft230/3817%SubT 3x6m @ 7:59SubT 2x10m @ 8:15Easy 30m, 6 stridesLong 65mThu upperBoth anchors return at the bottom of the ladder; the long run grows inside 30%.
PriorityThursday's 2 × 10, run with another rep in hand.
SteppedTuesday returns (3 × 6); minutes 215 → 230.
LiftsUpper body only. Legs stay out of the gym until after Jersey Shore.
SorenessNone planned.
GaveThe long run stops at 65. Thirty percent of 230 is 69, so Jersey's two hours is a jump the limits cannot bridge in two weeks; it is a C race at steady effort by Mike's call.
W3Sep 28draft240/3816%SubT 3x6m @ 7:59SubT 2x10m @ 8:15Easy 20m, 4 stridesJersey Shore Half Marathon · C · steady · 8:45–9:45/mi, about 9:15Thu upperJersey Shore Half as a workout with a bib, steady at 8:45–9:45/mi, about 9:15. It is the week's long run and its X.
PrioritySunday. Hold the effort; it is not raced.
SteppedNothing; anchors repeat.
LiftsUpper body only.
FuelingRace breakfast and 30–60 g of carbohydrate an hour, as for any run over 90 minutes.
GaveFriday. Five runs plus the race keep the week at 240 inside the ramp.
W4Oct 5draft255/208%Easy 35mSubT 2x10m @ 8:15Easy 40m, 6 stridesLong 60mTue main-0 · Thu upperAbsorb two hours on Sunday, then return to the week's shape.
PriorityThursday's 2 × 10, the first hard work after Jersey, judged on the day.
SteppedThe gym returns at rung 0 on Tuesday; minutes 240 → 255, all easy.
LiftsTrap bar and calf at RPE 5–6, a re-entry dose; no Saturday legs yet.
SorenessTuesday's lift lands on Thursday's lower SubT, which tolerates it.
GaveTuesday's anchor, two days after the longest run in months, and any X beyond strides.
W5Oct 12draft255/4417%SubT 4x6m @ 7:59SubT 2x10m @ 8:15Hill sprints 6x10sLong 60mTue main-0 · Thu upperThe spine at the ladder for 240–289 minutes, and the first cheap force.
PriorityTuesday's 4 × 6.
SteppedTuesday 3 × 6 → 4 × 6; six hill sprints, 10 s each, with a full walk back.
LiftsRung 0 repeats; a new lift is judged on its second session.
SorenessSprints on Saturday land on an easy Sunday.
GaveMinutes hold at 255. The four-week limit against W1 caps this week at 258.
W6Oct 19draft275/4416%SubT 4x6m @ 7:59SubT 2x10m @ 8:15Hill sprints 6x10sLong 70mTue main-1 · Thu upperGrow the aerobic base; minutes lead early general.
PrioritySunday's 70.
SteppedMinutes 255 → 275, into the long run and Tuesday's warm-up; the gym to rung 1.
LiftsTrap bar 3 × 6 at RPE 6, Tuesday only.
SorenessTuesday's heavier lift lands on Thursday; sprints stay at six, so Saturday stays cheap.
GaveSprints hold rather than grow in a week the gym steps.
W7Oct 26draft285/4415%SubT 4x6m @ 7:59SubT 2x10m @ 8:158x200mLong 70mTue main-1 · Thu upper · Sat small-0Start the Saturday cluster, X then small legs, with a flat, cheap X.
PriorityTuesday's anchor with the main lift.
SteppedSaturday small legs enter at rung 0; X becomes eight relaxed-fast 200s; minutes 275 → 285.
LiftsTuesday repeats rung 1; Saturday split squat 1 × 8 and seated calf after the 200s.
SorenessSaturday's legs land on an easy Sunday and Monday off.
GaveThe long run holds at 70.
W8Nov 2draft305/5418%SubT 4x6m @ 7:59SubT 3x10m @ 8:15Hills 6x45sLong 75mTue main-1 · Thu upper · Sat soleus 1x12@6The spine follows the week past 290 minutes.
PriorityThursday's 3 × 10, still with a rep in hand.
SteppedThursday 2 × 10 → 3 × 10; X becomes six 45-second hills; minutes 285 → 305.
LiftsTuesday holds rung 1 because Thursday adds a rep. After hills, Saturday is calf only.
SorenessHills and the calf set land on an easy Sunday.
GaveThe gym step waits a week.
W9Nov 9draft305/5418%SubT 4x6m @ 7:59SubT 3x10m @ 8:1510x200mLong 75mTue main-2 · Thu upper · Sat small-1Late general begins; strength develops toward its peak rung while minutes land.
PriorityTuesday's anchor and trap bar at RPE 7.
SteppedTuesday lift to rung 2; Saturday legs to rung 1 after flat 200s.
LiftsTrap bar 3 × 5 at RPE 7; Saturday split squat 2 × 8.
SorenessTuesday's legs land on Thursday; Saturday's on Sunday.
GaveMinutes hold at 305. The four-week limit against W5 caps this week at 306.
W10Nov 16draft325/5417%SubT 4x6m @ 7:59SubT 3x10m @ 8:15Hills 8x45sLong 80mTue main-2 · Thu upper · Sat soleus 1x10@7Past 300 minutes the week goes to seven runs rather than longer easy days.
PrioritySunday's 80.
SteppedMonday 20 easy; hills six → eight; minutes 305 → 325.
LiftsRung 2 repeats; Saturday calf only after hills.
SorenessHills and calf land on an easy Sunday.
GaveTuesday stays at 4 × 6 until the week clears 340.
W11Nov 23draft335/44race wkSubT 4x6m @ 7:59SubT 2x10m @ 8:15Easy 30m, 6 stridesJSRC Navesink Challenge 12K · B raceTue main-2 · Thu upperNavesink 12K raced all-out on a hilly course, no taper. The race is the weekend's hard work.
PrioritySunday.
SteppedNothing. Tuesday is familiar in both run and lift.
LiftsRung 2 on Tuesday; no Saturday gym before a B race.
RacesEasy running follows, read from the actuals — pace at normal effort, soreness, how the warm-up feels — not counted out in advance. Hilly and all-out, so expect it to take a while.
GaveThursday trims to 2 × 10; there is no Sunday long run.
W12Nov 30draft350/62%Easy 50mEasy 45m, 6 strides15x45/15 @ 7:45Long 85mTue main-1 · Thu upper · Sat small-1Recover from Navesink on easy volume, then the first progressive 45/15.
PrioritySaturday's 15 × 45/15, 10K effort building to 5K effort, controlled at the end.
Stepped45/15 enters; the long run returns at 85.
LiftsTuesday drops to rung 1 two days after a hilly race; Saturday small legs after a flat X.
SorenessSaturday legs land on an easy Sunday.
GaveBoth anchors. There is no sub-threshold at all this week: that is the recovery rule working, not a gap to fill.
W13Dec 7draft365/6016%SubT 5x6m @ 7:59SubT 3x10m @ 8:15Hills 8x45sLong 85mTue main-2 · Thu upper · Sat soleus 1x10@7The spine at the ladder for 340–389 minutes.
PriorityTuesday's 5 × 6.
SteppedTuesday 4 × 6 → 5 × 6; minutes 350 → 365.
LiftsTuesday holds rung 2 in the week its anchor steps; calf only after hills.
SorenessSaturday hills land on Sunday.
GaveThe long run holds at 85, and minutes stop at 365 against the four-week limit (W9).
W14Dec 14draft380/6617%SubT 5x6m @ 7:59SubT 3x10m @ 8:1515x45/15 @ 7:45Long 90mTue main-3 · Thu upper · Sat small-2Strength at its peak rung before the bridge moves it to retain.
PriorityTuesday's trap bar 3 × 4 at RPE 8 after the anchor.
SteppedTuesday lift to rung 3; Saturday legs to rung 2; minutes 365 → 380.
LiftsSaturday's split squat, seated calf and hamstring curl follow a flat 45/15 at 15 reps.
SorenessTuesday's legs land on Thursday; Saturday's on an easy Sunday.
Gave45/15 holds at 15 because Saturday's legs step.
W15Dec 21draft360/50race wkSubT 5x6m @ 7:59SubT 2x10m @ 8:15Easy 35m, 6 stridesAsbury Park Polar Bear 5K · B raceTue main-2 · Thu upperPolar Bear 5K all-out, flat. It is this week's X; a long easy cool-down carries some of Sunday's minutes.
PrioritySunday.
SteppedNothing; Christmas week.
LiftsA familiar, lighter Tuesday; no Saturday gym before a B race.
RacesTwo easy days follow.
GaveThursday trims to 2 × 10, and the week drops to 360.
W16Dec 28draft380/6016%Easy 50mEasy 50m, 6 stridesEasy 30m, 6 stridesLong 95mTue main-4 · Thu upper · Sat small-4Two easy days after Polar Bear, both anchors, a longer Sunday. X is empty this week: last week's race supplied it.
PrioritySunday's 95.
SteppedMinutes 360 → 380; the gym moves to retain (rung 4).
LiftsTrap bar 2 × 3–4 at RPE 8 keeps intensity with less volume; Saturday calf only.
SorenessTuesday's low-volume lift lands on Wednesday's anchor, moved a day by the race.
GaveThe anchors shift to Wednesday and Friday for this week only.
W17Jan 4draft400/6717%SubT 5x6m @ 7:59SubT 3x10m @ 8:1518x45/15 @ 7:45Long 100mTue main-4 · Thu upper · Sat small-4Aerobic power leads the bridge; the long run heads for its peak; everything else holds.
PrioritySaturday's 18 × 45/15.
Stepped45/15 15 → 18; minutes reach the platform at 400; long run 100.
LiftsRetain on both days.
SorenessSaturday's calf work lands on Sunday's long run, which is easy.
GaveAnchors hold at 5 × 6 and 3 × 10.
W18Jan 11draft410/7318%SubT 6x6m @ 7:59SubT 3x10m @ 8:1518x45/15 @ 7:45Long 105mTue main-4 · Thu upper · Sat small-4The spine at the ladder for 390+ minutes.
PriorityTuesday's 6 × 6.
SteppedTuesday 5 × 6 → 6 × 6; long run 105; minutes 410.
LiftsRetain.
SorenessAs last week.
Gave45/15 holds at 18 while Tuesday steps.
W19Jan 18draft410/7418%SubT 6x6m @ 7:59SubT 3x10m @ 8:1522x45/15 @ 7:45Long 110mTue main-4 · Thu upper · Sat small-4Aerobic power, the bridge's lead.
PrioritySaturday's 22 × 45/15.
Stepped45/15 18 → 22; long run 110.
LiftsRetain.
SorenessSaturday's calf lands on an easy 110.
GaveMinutes hold at 410; Thursday waits for its fourth rep until X leaves Saturday.
W20Jan 25draft420/7618%SubT 6x6m @ 7:59SubT 3x10m @ 8:1525x45/15 @ 7:45Long 115mTue main-4 · Thu upper · Sat small-4The bridge's last step: 45/15 at 25 and the first 115-minute Sunday.
PrioritySaturday's 25 × 45/15.
Stepped45/15 22 → 25; long run 115; minutes 420.
LiftsRetain.
FuelingRace breakfast and 30–60 g an hour on Sunday.
GaveTwo steps share the week because both finish the bridge; if Saturday leaves the legs heavy, Sunday runs 105.
W21Feb 1draft420/10625%SubT 6x6m @ 7:59SubT 4x10m @ 8:15Easy 40m, 6 stridesLong 115m, HM 3x10m @ 7:59Tue main-4 · Thu upperThe half's own demand in a held week. The long run leads: race-effort blocks starting near the middle, with a 20-minute easy finish.
PrioritySunday's 3 × 10 at current HM effort.
SteppedThursday 3 × 10 → 4 × 10 as X leaves Saturday; Sunday's blocks begin.
LiftsTuesday retain; no Saturday legs before a Sunday with race-effort work.
SorenessNone placed on Sunday.
GaveSaturday drops to strides, its drip level for specific.
W22Feb 8draft390/54race wkSubT 4x6m @ 7:59SubT 3x10m @ 8:15Easy 35m, 6 stridesPPTC Cherry Tree 10 Miler · B raceTue main-4 · Thu upperCherry Tree 10 Miler all-out, rolling, five weeks out: the benchmark that resets threshold.short speed gap accepted
PrioritySunday.
SteppedNothing.
LiftsA familiar Tuesday; no Saturday gym before a B race.
RacesSix easy days follow. With Mike, record the new threshold from the result in the brief before W23's Sunday.
GaveTuesday shortens to 4 × 6 after last Sunday's blocks; Thursday trims to 3 × 10.
AcceptedShort speed W22, 15 days since the last touch: accepted by Mike 2026-09-16, one day past the 14-day cadence on Cherry Tree's Sunday; nothing fast is placed around the race, and W23 Thursday's hill sprints restore it
W23Feb 15draft410/4010%Easy 60mEasy 60m, Hill sprints 6x10sEasy 45m, 6 stridesLong 110m, HM 2x20m @ 7:59Tue main-4 · Thu upperRecover from Cherry Tree on easy days 1–6, then 2 × 20 at HM effort on day 7.
PrioritySunday's 2 × 20, at the threshold reset by Cherry Tree.
Short speedSix 10-second hill sprints at the end of Thursday's easy run, walking all the way back, only if recovery from Cherry Tree is normal. If it is not, skip them rather than force the clock: the 14-day cadence is policy, not a hard limit. They restore the short-speed touch (the last was W20's 45/15) without making Thursday a quality session (Mike, 2026-09-16).
ReadinessStrides only if not sore. On Sunday, check easy running, soreness and the warm-up. If any is off, run 2 × 15 or 1 × 20, or move the session a day or two (Mike, 2026-09-15).
LiftsTuesday retain, judged on the day; no Saturday legs.
GaveBoth anchors, to the recovery days.
W24Feb 22draft420/6916%SubT 4x6m @ 7:59SubT 4x10m @ 8:15Hill sprints 6x10sLong 120m, 12x45/15 @ 7:45Tue main-4 · Thu upper · Sat small-4The alternating Sunday: an easy 120, the second at peak, finishing with 12 × 45/15 as durability.
PrioritySunday.
SteppedNothing new; the long run holds its peak.
LiftsRetain on Tuesday; Saturday calf after six hill sprints, a drip dose.
SorenessSaturday's calf lands on an easy Sunday without race-effort work.
GaveTuesday shortens to 4 × 6 after last Sunday's blocks.
W25Mar 1draft420/11126%SubT 6x6m @ 7:59SubT 4x10m @ 8:15Easy 40m, 6 stridesLong 115m, HM 1x35m @ 7:59Tue main-4 · Thu upperThe last specific step: 35 minutes continuous at HM effort, two weeks out.
PrioritySunday's 35.
SteppedContinuity 2 × 20 → 35.
LiftsTuesday retain; no Saturday legs.
GaveSaturday, to keep Sunday's 35 clean. Sub-threshold reads about 26% because Sunday's blocks are counted in it — the week doing its job, not an overshoot.
W26Mar 8draft355/4713%SubT 4x6m @ 7:59SubT 2x10m @ 8:158x45/15 @ 7:45Long 75mTue main-5 · Thu upperThe ten-day taper starts Thursday. Keep frequency and intensity, shed volume: about 85% of platform.
PrioritySaturday's 8 × 45/15, eight days out.
SteppedDown: Tuesday 4 × 6 after the 35, Thursday to half its reps, the long run 75 a week out.
LiftsRung 5 on Tuesday; nothing on Saturday.
GaveVolume, not intensity.
W27Mar 15draft325/28race wkSubT 3x6m @ 7:59SubT 1x10m @ 8:15Easy 25m, 4 stridesUnited Airlines NYC Half · A raceoffRace week at about half the platform, race excluded, with seven runs and the anchors as touches.
PrioritySunday.
LiftsNone.
GaveEverything but frequency and a little intensity.