Zatopek · NYC Half 2027

The arc

Running minutes per week. Tinted bars are the plan; grey is what Intervals recorded, overlaid where a plan week has already happened.

Return + Jersey Shore CPower + speed reserveFast aerobic supportEndurance bridgeHM specificTaper + raceRecordedRace

What the plan assumes

Restart from illness on September 14, run Jersey Shore on October 4 as a steady C race, then develop force and speed early and retain them as half-marathon endurance grows. Weeks 7 and 18 give lifting its progression with familiar running held steady. Later, fewer gym sets make room for specific running. No automatic down-week cycle and no promise that load must rise every week.

Baseline: Intervals: the four weeks before September 14 recorded 301, 168, 242 and 169 running minutes (mean 220), disrupted by travel and then illness. Baseline 220 is that mean, not an estimate from mileage.
Ambition: Build an absorbed 390–420-minute range before the next season. 420 min is ~46.7 miles only at the provisional conversion, not a pace or mileage prescription.
Ceiling: 420 is a provisional seven-hour envelope, not a calculated safe maximum. Replaces the unjustified 450 staircase; validate against completed training before execution.
Return: Weeks 1–2 are an explicit return from the September 14 illness (ceilings 215 and 270), building the long run to 80 minutes before Jersey Shore.
Jersey: Jersey Shore Half October 4 is a C race: steady at 8:45–9:45/mi, about 121 minutes counted as steady work. Not raced all-out.
Load: Each week is reviewed against the four before it in weighted minutes relative to SubT: easy 1, SubT 1.8, steady 0.75 × SubT, HM 0.9 × SubT; all-out races SubT × 1.3 (5K), 1.2 (12K, half), × 1.1 rolling or 1.2 hilly. Band 0.90–1.15. Intensity weights follow IF²/TRIMP conventions; race premiums and terrain are judgment. A review lens, not a fatigue measurement.
Paces: Threshold 7:45/mi from the August 8, 2026 Asbury Park 5K. Tuesday 6-minute reps 7:59–8:15, Thursday 10-minute reps 8:15–8:31 (about marathon effort, not faster), HM blocks 8:04–8:20, steady floats 8:48–9:14, fast aerobic 7:19–7:31, 10K support 7:45–7:59. Easy runs sit below LT1 at about 9:30–11:00 with no watch target; strides, hills and races carry no pace. Effort outranks pace in heat, wind or hills.
Recovery: After an all-out race, one easy day per 3 km raced (Daniels) plus one for a hilly course: five after Navesink, two after Polar Bear.

ACTUALS_MISSINGNo completed weeks logged. This validates a discussion draft, not readiness to execute; the preflight gates the next week from the log. Travel, illness and post-race response require replanning from absorbed work.

What Mike has told it Returning From Interruption

Sep 15illness 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.

Execution not cleared for week 1. Interruption/return prescriptions require explicit response review, not automatic execution clearance.

Week 1Sep 14 – Sep 20Return + Jersey Shore C

Clear the cold, keep running

215 min planned
5% quality
60 min long run

RETURN_PLANreturn: Illness September 14: no fever by September 15, mild leftover congestion and fatigue. Easy Tuesday and Wednesday, one small lower SubT Thursday, standard Friday, 60 easy Sunday. Source: Mike, September 15, 2026, health report and requested week. Explicit ceilings replace ordinary ramp comparisons for this week; this is not execution clearance.

Adjustment · return

Illness September 14: no fever by September 15, mild leftover congestion and fatigue. Easy Tuesday and Wednesday, one small lower SubT Thursday, standard Friday, 60 easy Sunday.

Running Minutes ≤ 215 min · Long Run Minutes ≤ 60 min

Source: Mike, September 15, 2026, health report and requested week

Develops

Frequency back to six runs and a 60-minute Sunday, the first step toward a two-hour Jersey Shore.

Changes

Tuesday anchor becomes easy; Thursday is a single 10-minute lower SubT rep instead of a full dose.

Maintains

Thursday threshold touch and the usual PT and Pilates appointments.

Makes room

No gym while symptoms clear. Stop any run that feels disproportionately hard; missed minutes are not repaid.

Weekend choice

Easy 30 Saturday / easy 60 Sunday: rebuild duration before adding anything fast.

Not: Saturday strides with a 50-minute Sunday. Two weeks out from a two-hour run, the long run is the scarcer preparation; strides can wait a week while the cold clears.

MonSep 14
Off
Off / recovery
TueSep 15
30min
Easy
PM · Runner Stretch PT · 60 min
WedSep 16
35min
Easy
ThuSep 17
30min
1 × 10 min lower SubT
10 min easy before the first block. 1 × 10 min lower SubT. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriSep 18
30min
Easy
SatSep 19
30min
Easy
PM · Runner Stretch PT · 60 min
SunSep 20
60min
General long run

Lifting Gym off

No lifting this week. PT and Pilates stay gentle and familiar.

Tuesday

Gym off while symptoms clear

Thursday

Gym off while symptoms clear

Saturday

Gym off while symptoms clear

Week 2Sep 21 – Sep 27Return + Jersey Shore C

The long run carries the week

270 min planned
12% quality
80 min long run

LOAD_ABOVEToo hard for what came before: 1.32 × the prior 4-week mean (296.7 vs 223.9 weighted min relative to SubT ×1.8). Band 0.9–1.15.

Develops

An 80-minute easy long run: the last big step before Jersey Shore, so two hours of steady running is not a shock.

Changes

Both anchors return at small doses (2 × 6 upper, 2 × 10 lower) and Saturday gets four relaxed strides.

Maintains

Threshold identity and short relaxed speed without adding a second demanding weekend day.

Makes room

Upper-body gym only; legs stay out of the gym until after Jersey. Practise race-morning fluids and a gel on Sunday.

Weekend choice

Four strides / 80 easy: duration is the Jersey preparation that matters.

Not: Brief hills Saturday / 70 easy Sunday. Hills add force work the race does not need, and ten fewer Sunday minutes leave a bigger gap to two hours.

MonSep 21
25min
Easy
TueSep 22
40min
2 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 2 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 16 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedSep 23
30min
Easy
ThuSep 24
40min
2 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 2 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 8 min easy.
PM · Pilates for Runners · 1:1
FriSep 25
25min
Easy
SatSep 26
30min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 14 min 40 sec easy.
PM · Runner Stretch PT · 60 min
SunSep 27
80min
General long run

Lifting Upper-body re-entry

Tuesday upper body at RPE 6 only. No leg lifting before Jersey Shore.

Tuesday~20 min

Upper body only

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6

Thursday

No gym; Pilates only

Saturday

No gym; PT only

Week 3Sep 28 – Oct 4Return + Jersey Shore CJersey Shore Half Marathon · Oct 4

Jersey Shore as a steady long run

264 min planned
55% quality
125 min long run

C_RACEC race at Steady · 8:45–9:45/mi, about 9:15: a long steady workout with a bib, counted as steady work. No taper and no race-style recovery; its duration still exceeds ordinary long-run limits, so prepare the long run and review the response. Reconcile actual duration afterward.
LOAD_ABOVEToo hard for what came before: 1.30 × the prior 4-week mean (324.8 vs 249.3 weighted min relative to SubT ×1.8). Band 0.9–1.15.

Develops

Two hours at steady effort with a bib: the season’s first long continuous run, not a race.

Changes

Friday off, Thursday a single lower SubT rep, three strides Saturday. No taper beyond that.

Maintains

Tuesday 2 × 6 upper SubT and normal easy days early in the week.

Makes room

Start at 9:45/mi and settle toward 9:15 only if it feels steady; the slower end is fine given two weeks of preparation. Fuel as practised. No gym for legs; Saturday PT gentle.

Weekend choice

Three strides Saturday / Jersey Shore Half at 8:45–9:45/mi, steady.

Not: Race it all-out as originally planned. Disrupted training and illness; an all-out half would cost a recovery week at the start of the NYC build. A steady effort is useful work instead.

MonSep 28
25min
Easy
TueSep 29
35min
2 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 2 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 11 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedSep 30
30min
Easy
ThuOct 1
30min
1 × 10 min lower SubT
10 min easy before the first block. 1 × 10 min lower SubT. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriOct 2
Off
Off / recovery
SatOct 3
19min
3 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 3 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 5 min 20 sec easy.
PM · Runner Stretch PT · 60 min
SunOct 4
125min
Jersey Shore Half Marathon
C race · 100% effort
100% race effort. Race minutes are accounting estimates, not predictions or quotas; reconcile actual duration afterward.

Lifting No legs before Jersey

Tuesday upper body only. Thursday and Saturday no gym.

Tuesday~20 min

Upper body only

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6

Thursday

No gym; Pilates light

Saturday

No gym; PT gentle

Week 4Oct 5 – Oct 11Power + speed reserve

Absorb Jersey, start force work

264 min planned
12% quality
63 min long run

STRENGTH_CONCURRENT_RAMPLeg prescription progresses/restores (Tuesday Trap-bar deadlift: introduced/restored; Tuesday Standing calf raise: introduced/restored; Thursday Dumbbell split squat: introduced/restored; Thursday Seated calf raise: introduced/restored) while running grows or the weekend changes. A changed weekend may be easier, not harder: review the whole-week tradeoff and actual response.
QUALITY_BAND12.4% quality / 87.6% non-quality. Working band 20.0%–25.0%; do not fill a quota blindly.

Develops

Four brief hill sprints and the first leg lifts since the illness, at RPE 6.

Changes

Minutes hold at 264 after the Jersey week; Tuesday stays 2 × 6 the week after a two-hour run.

Maintains

Both anchors and a 63-minute easy Sunday.

Makes room

If Jersey left soreness past Wednesday, skip the hills and keep the lifts at one set.

Weekend choice

Four brief hills / 63 easy.

Not: Flat strides / 63 easy. Strides are the fallback if the legs are still heavy from Jersey; hills supply force the strides do not.

MonOct 5
30min
Easy
TueOct 6
35min
2 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 2 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 11 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedOct 7
35min
Easy
ThuOct 8
40min
2 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 2 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 8 min easy.
PM · Pilates for Runners · 1:1
FriOct 9
30min
Easy
SatOct 10
31min
4 × 10 sec short hill sprint
RPE 9 · powerful, not straining · 120s walk recovery · Steep runnable hill, roughly 6–10%
20 min easy before the first block. 4 × 10 sec short hill sprint. RPE 9 · powerful, not straining. Steep runnable hill, roughly 6–10%. 120 sec walk between reps. Accelerate smoothly; stop before power or mechanics deteriorates. Full walk-back, longer than prescribed if needed. No RPE-9 flat sprint substitute. Finish with 10 min 20 sec easy. Walking/standing rests add elapsed time beyond the running duration.
PM · Runner Stretch PT · 60 min
SunOct 11
63min
General long run

Lifting Familiarize

Six lower-body sets at RPE 6. Four brief hills only; no new eccentric or jump work. Tuesday PT and Thursday Pilates may require less, not more.

Tuesday~25 min

Learn the lifts

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	1 × 6	6
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	6
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	6

Thursday~25 min

Learn single-leg + calf work

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 5Oct 12 – Oct 18Power + speed reserve

Establish the dose

264 min planned
15% quality
64 min long run

STRENGTH_CONCURRENT_RAMPLeg prescription progresses/restores (Tuesday Trap-bar deadlift: more sets) while running grows or the weekend changes. A changed weekend may be easier, not harder: review the whole-week tradeoff and actual response.
QUALITY_BAND14.6% quality / 85.4% non-quality. Working band 20.0%–25.0%; do not fill a quota blindly.

Develops

Establish a repeatable lifting dose during the running return.

Changes

Gym adds two hinge sets at the same RPE; four hill sprints repeat.

Maintains

Reduced Thursday anchor and familiar short-force recipe.

Makes room

No third loaded-leg session. Running plus gym restoration needs actual-response review.

Weekend choice

Four brief hills / 55 easy, with two added Tuesday hinge sets.

Not: Six hills plus the gym set increase. Running volume and gym sets already rise; repeat the brief force dose rather than increase it too.

MonOct 12
28min
Easy
TueOct 13
40min
3 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 3 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 9 min easy.
PM · Runner Stretch PT · 60 min
WedOct 14
30min
Easy
ThuOct 15
40min
2 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 2 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 8 min easy.
PM · Pilates for Runners · 1:1
FriOct 16
26min
Easy
SatOct 17
36min
4 × 10 sec short hill sprint
RPE 9 · powerful, not straining · 120s walk recovery · Steep runnable hill, roughly 6–10%
20 min easy before the first block. 4 × 10 sec short hill sprint. RPE 9 · powerful, not straining. Steep runnable hill, roughly 6–10%. 120 sec walk between reps. Accelerate smoothly; stop before power or mechanics deteriorates. Full walk-back, longer than prescribed if needed. No RPE-9 flat sprint substitute. Finish with 15 min 20 sec easy. Walking/standing rests add elapsed time beyond the running duration.
PM · Runner Stretch PT · 60 min
SunOct 18
64min
General long run

Lifting Establish the dose

Eight lower-body sets, still RPE 6. Add two hinge sets; repeat four hills instead of progressing hills too. Returning run volume is already an increase.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	6
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	6
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 6Oct 19 – Oct 25Power + speed reserve

Reclaim baseline, add fluid speed

264 min planned
22% quality
59 min long run

Develops

Longer relaxed flat running alongside restored anchor rhythm.

Changes

Six 30-second fluid reps replace hill sprints; not all-out and not a VO2max claim.

Maintains

Gym sets and RPE targets hold; Wednesday strides retain a brief coordination touch.

Makes room

Sunday stays easy. No need to fill the quality target with extra repetitions.

Weekend choice

Six relaxed 30-second reps / 60 easy: broaden flat mechanics.

Not: Eight short hill sprints / 60 easy. Another hill increment would keep selecting force while the gym already supplies it.

MonOct 19
25min
Easy
TueOct 20
45min
4 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 4 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedOct 21
25min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 9 min 40 sec easy.
ThuOct 22
50min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 6 min easy.
PM · Pilates for Runners · 1:1
FriOct 23
20min
Easy
SatOct 24
40min
6 × 30 sec fast-relaxed running
RPE 7–8 · fluid, never all-out · 90s jog recovery
15 min easy before the first block. 6 × 30 sec fast-relaxed running. RPE 7–8 · fluid, never all-out 90 sec jog between reps. Longer relaxed fast running, not a sprint or a guaranteed VO2max session. Finish with repeatable mechanics; partner with easy Sunday. Finish with 14 min 30 sec easy.
PM · Runner Stretch PT · 60 min
SunOct 25
59min
General long run

Lifting Running develops

Keep eight sets and the same RPE targets while anchors, easy minutes and relaxed flat running develop. Adjust the actual weight to today’s RPE, not a fixed number.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	6
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	6
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 7Oct 26 – Nov 1Power + speed reserve

Give strength the progression

264 min planned
22% quality
59 min long run

Develops

Develop force: Tuesday hinge and calf move RPE 6 → 7.

Changes

Same sets/reps, higher lifting effort if the prior dose was absorbed.

Maintains

Repeat the whole 280-minute running week: anchors, relaxed Saturday and 60-minute easy Sunday.

Makes room

No new hill stimulus, more running or denser intervals. Stable minutes are not a down week.

Weekend choice

Repeat six relaxed 30-second reps / 60 easy; Tuesday strength develops.

Not: Moderate hills / 65 easy with gym held. Both are usable cycles. Choose higher lifting RPE now with the running week unchanged; no obligation to work through every hill option.

MonOct 26
25min
Easy
TueOct 27
45min
4 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 4 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedOct 28
25min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 9 min 40 sec easy.
ThuOct 29
50min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 6 min easy.
PM · Pilates for Runners · 1:1
FriOct 30
20min
Easy
SatOct 31
40min
6 × 30 sec fast-relaxed running
RPE 7–8 · fluid, never all-out · 90s jog recovery
15 min easy before the first block. 6 × 30 sec fast-relaxed running. RPE 7–8 · fluid, never all-out 90 sec jog between reps. Longer relaxed fast running, not a sprint or a guaranteed VO2max session. Finish with repeatable mechanics; partner with easy Sunday. Finish with 14 min 30 sec easy.
PM · Runner Stretch PT · 60 min
SunNov 1
59min
General long run

Lifting Strength develops

Tuesday hinge and calf move from RPE 6 to 7 with identical sets/reps. Repeat the entire running week at 280 min, including Saturday and Sunday. Thursday stays RPE 6; no added hill or jump stimulus.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	7
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	7
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 8Nov 2 – Nov 8Power + speed reserve

Accumulate relaxed fast running

284 min planned
23% quality
65 min long run

MULTIPLE_LEVERSBoth running minutes and quality-work minutes rise. Review the stated accommodation, not only individual caps.

Develops

Repeat the familiar flat-speed format with more total repetitions.

Changes

Add 20 minutes; six relaxed reps become eight, with unchanged effort and recovery.

Maintains

Wednesday strides and the established gym set/RPE dose.

Makes room

Sunday adds nine easy minutes, within the draft long-run envelope; the hilly B race next week already supplies substantial terrain demand.

Weekend choice

Eight relaxed 30-second reps / 69 easy: accumulate familiar flat running.

Not: Six 45-second hills / 69 easy. The upcoming all-out hilly 12K supplies substantial terrain load; no need to make hill progression the season.

MonNov 2
25min
Easy
TueNov 3
52min
5 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 5 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min easy.
PM · Runner Stretch PT · 60 min
WedNov 4
25min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 9 min 40 sec easy.
ThuNov 5
52min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 8 min easy.
PM · Pilates for Runners · 1:1
FriNov 6
25min
Easy
SatNov 7
40min
8 × 30 sec fast-relaxed running
RPE 7–8 · fluid, never all-out · 90s jog recovery
15 min easy before the first block. 8 × 30 sec fast-relaxed running. RPE 7–8 · fluid, never all-out 90 sec jog between reps. Longer relaxed fast running, not a sprint or a guaranteed VO2max session. Finish with repeatable mechanics; partner with easy Sunday. Finish with 10 min 30 sec easy.
PM · Runner Stretch PT · 60 min
SunNov 8
65min
General long run

Lifting Running develops

Retain eight sets and RPE targets. Running adds 20 min and two relaxed Saturday repetitions; do not also chase harder lifting. The hilly 12K is next week.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	7
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	7
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 9Nov 9 – Nov 15Power + speed reserve

Hold the dose, grow the week

300 min planned
22% quality
72 min long run

Develops

Repeat last week’s anchors and relaxed reps while easy running and the long run grow.

Changes

300 minutes; Sunday 72.

Maintains

Tuesday 5 × 6, Thursday 3 × 10, eight relaxed 30-second reps, lifting unchanged at RPE 7.

Makes room

One lever moves: running volume. Gym and fast work repeat.

Weekend choice

Eight relaxed 30-second reps / 72 easy.

Not: Start fast aerobic reps this week. Volume is already rising; a new Saturday stimulus would move two levers at once.

MonNov 9
28min
Easy
TueNov 10
52min
5 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 5 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min easy.
PM · Runner Stretch PT · 60 min
WedNov 11
29min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 13 min 40 sec easy.
ThuNov 12
54min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriNov 13
25min
Easy
SatNov 14
40min
8 × 30 sec fast-relaxed running
RPE 7–8 · fluid, never all-out · 90s jog recovery
15 min easy before the first block. 8 × 30 sec fast-relaxed running. RPE 7–8 · fluid, never all-out 90 sec jog between reps. Longer relaxed fast running, not a sprint or a guaranteed VO2max session. Finish with repeatable mechanics; partner with easy Sunday. Finish with 10 min 30 sec easy.
PM · Runner Stretch PT · 60 min
SunNov 15
72min
General long run

Lifting Running develops

Retain eight sets and RPE targets. Running adds 20 min and two relaxed Saturday repetitions; do not also chase harder lifting. The hilly 12K is next week.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	7
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	7
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 10Nov 16 – Nov 22Power + speed reserve

First fast aerobic Saturday

300 min planned
23% quality
69 min long run

Develops

First flat fast aerobic reps at current 5K effort, two weeks before Navesink.

Changes

Saturday moves from relaxed 30-second reps to 1-minute reps; minutes hold at 300.

Maintains

Anchors, lifting and a 69-minute easy Sunday.

Makes room

Minutes hold so the new Saturday is the only change. Controlled repetitions, not a test.

Weekend choice

Fast aerobic 1-minute reps / 69 easy.

Not: Another week of relaxed 30-second reps. Navesink and the power block need a fast aerobic exposure first; repeating the relaxed reps would leave that gap to the race.

MonNov 16
28min
Easy
TueNov 17
52min
5 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 5 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min easy.
PM · Runner Stretch PT · 60 min
WedNov 18
28min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 12 min 40 sec easy.
ThuNov 19
54min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriNov 20
22min
Easy
SatNov 21
47min
8 × 1 min at current 5K effort
Current 5K effort · controlled repetitions · 90s jog recovery
15 min easy before the first block. 8 × 1 min at current 5K effort. Current 5K effort · controlled repetitions 90 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 13 min 30 sec easy.
PM · Runner Stretch PT · 60 min
SunNov 22
69min
General long run

Lifting Running develops

Retain eight sets and RPE targets. Running adds 20 min and two relaxed Saturday repetitions; do not also chase harder lifting. The hilly 12K is next week.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	7
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	7
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 11Nov 23 – Nov 29Power + speed reserveJSRC Navesink Challenge 12K · Nov 29

Navesink owns the weekend

310 min planned
30% quality
95 min long run

RACE_ESTIMATEAll-out race replaces weekend quality. Shares and duration use a placeholder; ordinary ratio targets do not force a performance taper. Reconcile actual load afterward.
MULTIPLE_LEVERSBoth running minutes and quality-work minutes rise. Review the stated accommodation, not only individual caps.
LOAD_ABOVEToo hard for what came before: 1.30 × the prior 4-week mean (440.1 vs 339.4 weighted min relative to SubT ×1.8). Band 0.9–1.15.

Develops

All-out hilly 12K exposure, not a performance peak.

Changes

Tuesday 2 × 6 and a single 10-minute Thursday rep: the SubT dose shrinks for a hilly all-out 12K while easy minutes hold, so the week is neither a taper nor stacked.

Maintains

Two anchors, Thu reduced to 2 × 10.

Makes room

Cheap Saturday; zero Saturday gym. Race work estimate requires reconciliation.

Weekend choice

Small strides / Navesink: the race owns weekend quality.

Not: Normal Saturday X / Navesink. B priority does not make an all-out race inexpensive. No performance taper, but no extra Saturday workout.

MonNov 23
30min
Easy
TueNov 24
45min
2 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 2 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 21 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedNov 25
35min
Easy
ThuNov 26
45min
1 × 10 min lower SubT
10 min easy before the first block. 1 × 10 min lower SubT. Controlled lower SubT. Finish with another repetition available. Finish with 25 min easy.
PM · Pilates for Runners · 1:1
FriNov 27
25min
Easy
SatNov 28
35min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 19 min 40 sec easy.
PM · Runner Stretch PT · 60 min
SunNov 29
95min
JSRC Navesink Challenge 12K
B race · 100% effort
100% race effort. Race minutes are accounting estimates, not predictions or quotas; reconcile actual duration afterward.

Lifting Navesink integration

Brief familiar Tuesday reminder; no loaded legs Thursday or gym Saturday. Full-effort hilly racing owns the weekend, despite B priority.

Tuesday~20 min

Pre-race strength reminder

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	1 × 4	6
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	1 × 6	6
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	6

Thursday~15 min

Upper body only

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday

No gym

Week 12Nov 30 – Dec 6Fast aerobic support

Absorb the 12K

320 min planned
3% quality
79 min long run

STRENGTH_CONCURRENT_RAMPLeg prescription progresses/restores (Thursday Dumbbell split squat: introduced/restored; Thursday Seated calf raise: introduced/restored) while running grows or the weekend changes. A changed weekend may be easier, not harder: review the whole-week tradeoff and actual response.
QUALITY_BAND2.5% quality / 97.5% non-quality. Working band 20.0%–25.0%; do not fill a quota blindly.
LOAD_BELOWSofter than what came before: 0.89 × the prior 4-week mean (329.3 vs 371.8 weighted min relative to SubT ×1.8). Band 0.9–1.15. Justify the drop or restore the work.

Develops

Easy running through Friday after the hilly Navesink 12K, then six strides Saturday and 79 easy Sunday.

Changes

Tuesday and Thursday anchors become easy runs at the same minutes: one easy day per 3 km raced plus one for the hills.

Maintains

Weekly minutes and the long run, so the race week is absorbed without becoming a recovery week.

Makes room

If quads are still sore by Saturday, skip the strides. Thursday legs only if soreness has resolved.

Weekend choice

Fast aerobic 1-minute reps Saturday / 79 easy, after five easy days.

Not: Strides only on Saturday. After five easy days the hilly 12K has had its recovery; a small fast aerobic dose keeps the week from going soft without bringing SubT back early.

MonNov 30
34min
Easy
TueDec 1
42min
Easy
PM · Runner Stretch PT · 60 min
WedDec 2
35min
Easy
ThuDec 3
54min
Easy
PM · Pilates for Runners · 1:1
FriDec 4
29min
Easy
SatDec 5
47min
8 × 1 min at current 5K effort
Current 5K effort · controlled repetitions · 90s jog recovery
15 min easy before the first block. 8 × 1 min at current 5K effort. Current 5K effort · controlled repetitions 90 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 13 min 30 sec easy.
PM · Runner Stretch PT · 60 min
SunDec 6
79min
General long run

Lifting Post-12K return

No Tuesday legs; Thursday two easy sets only if race soreness has resolved. The target calendar does not establish recovery.

Tuesday~15 min

Upper body after race

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Thursday~20 min

Light re-entry

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 13Dec 7 – Dec 13Fast aerobic support

Build fast aerobic support

335 min planned
21% quality
80 min long run

STRENGTH_CONCURRENT_RAMPLeg prescription progresses/restores (Tuesday Trap-bar deadlift: introduced/restored; Tuesday Standing calf raise: introduced/restored; Thursday Seated calf raise: more sets; Thursday Seated calf raise: more reps per set) while running grows or the weekend changes. A changed weekend may be easier, not harder: review the whole-week tradeoff and actual response.
MULTIPLE_LEVERSBoth running minutes and quality-work minutes rise. Review the stated accommodation, not only individual caps.

Develops

Introduce controlled 5K-effort work after race recovery.

Changes

335 minutes, adding 15; eight 1-minute reps / 90 sec easy, faster than relaxed running but repeatable.

Maintains

Wednesday strides maintain a separate short-speed exposure.

Makes room

Restore eight familiar lower-body gym sets at the prior RPE targets. Sunday adds just one minute to 80 easy.

Weekend choice

Eight 1-minute 5K-effort reps / 80 easy: short repeatable fast work.

Not: Five 2-minute uphill reps / 80 easy. Flat running complements recent terrain exposure and gives a clearer speed reference; long hills stay in the library.

MonDec 7
32min
Easy
TueDec 8
52min
5 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 5 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min easy.
PM · Runner Stretch PT · 60 min
WedDec 9
37min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 21 min 40 sec easy.
ThuDec 10
54min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriDec 11
33min
Easy
SatDec 12
47min
8 × 1 min at current 5K effort
Current 5K effort · controlled repetitions · 90s jog recovery
15 min easy before the first block. 8 × 1 min at current 5K effort. Current 5K effort · controlled repetitions 90 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 13 min 30 sec easy.
PM · Runner Stretch PT · 60 min
SunDec 13
80min
General long run

Lifting Restore, do not peak

Restore the familiar eight-set/RPE dose while running returns. This is concurrent restoration, not a new strength record; reduce leg sets if the next run is affected.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	7
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	7
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 14Dec 14 – Dec 20Fast aerobic support

Extend the fast repetitions

335 min planned
22% quality
80 min long run

Develops

Sustain current 5K effort for longer uninterrupted repetitions.

Changes

Eight 1-minute reps become six 2-minute reps; recovery expands to two minutes rather than squeezing it.

Maintains

Wednesday strides and stable anchors.

Makes room

Weekly and Sunday duration hold; gym sets and RPE targets also hold while fast work rises.

Weekend choice

Six 2-minute 5K-effort reps / 80 easy: longer reps with more recovery.

Not: Twelve 1-minute reps with shorter rest / 80 easy. Choose sustained execution, not simultaneous density and speed escalation. Gym sets/RPE and run duration hold.

MonDec 14
32min
Easy
TueDec 15
52min
5 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 5 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min easy.
PM · Runner Stretch PT · 60 min
WedDec 16
37min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 21 min 40 sec easy.
ThuDec 17
54min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriDec 18
33min
Easy
SatDec 19
47min
6 × 2 min at current 5K effort
Current 5K effort · controlled repetitions · 120s jog recovery
15 min easy before the first block. 6 × 2 min at current 5K effort. Current 5K effort · controlled repetitions 120 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 10 min easy.
PM · Runner Stretch PT · 60 min
SunDec 20
80min
General long run

Lifting Fast running develops

Eight sets and unchanged RPE targets while fast reps lengthen. Thursday stays small so Saturday can do its job; Sunday remains easy.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	7
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	7
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 15Dec 21 – Dec 27Fast aerobic supportAsbury Park Polar Bear 5K · Dec 27

Polar Bear owns the weekend

340 min planned
23% quality
70 min long run

RACE_ESTIMATEAll-out race replaces weekend quality. Shares and duration use a placeholder; ordinary ratio targets do not force a performance taper. Reconcile actual load afterward.
MULTIPLE_LEVERSBoth running minutes and quality-work minutes rise. Review the stated accommodation, not only individual caps.

Develops

All-out 5K; B priority, full race effort.

Changes

340 minutes including the provisional race container; race replaces fast Saturday.

Maintains

Normal anchors; no performance taper.

Makes room

Zero Saturday gym. Sunday 10 AM; 30 race minutes is only a bookkeeping estimate.

Weekend choice

Small strides / Polar Bear: full effort replaces X.

Not: Controlled race as a workout. Mike races at 100%; adjust the training around that fact rather than changing race effort.

MonDec 21
43min
Easy
TueDec 22
50min
3 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 3 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 19 min easy.
PM · Runner Stretch PT · 60 min
WedDec 23
43min
Easy
ThuDec 24
54min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriDec 25
35min
Easy
SatDec 26
45min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 29 min 40 sec easy.
PM · Runner Stretch PT · 60 min
SunDec 27
70min
Asbury Park Polar Bear 5K
B race · 100% effort
100% race effort. Race minutes are accounting estimates, not predictions or quotas; reconcile actual duration afterward.

Lifting Polar Bear integration

Low-dose familiar Tuesday; no Thursday legs or Saturday gym. The all-out 5K replaces weekend training, not an invitation to add sharpening.

Tuesday~20 min

Pre-race strength reminder

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	1 × 4	6
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	1 × 6	6
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	6

Thursday~15 min

Upper body only

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday

No gym

Week 16Dec 28 – Jan 3Endurance bridge

Absorb and extend endurance

350 min planned
9% quality
90 min long run

STRENGTH_CONCURRENT_RAMPLeg prescription progresses/restores (Thursday Dumbbell split squat: introduced/restored; Thursday Seated calf raise: introduced/restored) while running grows or the weekend changes. A changed weekend may be easier, not harder: review the whole-week tradeoff and actual response.
QUALITY_BAND9.1% quality / 90.9% non-quality. Working band 20.0%–25.0%; do not fill a quota blindly.

Develops

Easy endurance after the fast block.

Changes

Add ten minutes; no new metabolic session.

Maintains

Short speed; lower SubT.

Makes room

Monday and Tuesday easy after the flat 5K (one easy day per 3 km raced); Thursday lower SubT returns. Actual recovery overrides the target.

Weekend choice

Strides / 90 easy: endurance resumes after the 5K.

Not: Steady finish / 90 total. Restore easy endurance first; do not label the preceding race a recovery week.

MonDec 28
40min
Easy
TueDec 29
42min
Easy
PM · Runner Stretch PT · 60 min
WedDec 30
40min
Easy
ThuDec 31
54min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
FriJan 1
39min
Easy
SatJan 2
45min
6 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 6 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 26 min 20 sec easy.
PM · Runner Stretch PT · 60 min
SunJan 3
90min
General long run

Lifting Post-5K return

Tuesday upper-body only; two low-dose leg sets Thursday after soreness resolves. Do not restore missed sets automatically.

Tuesday~15 min

Upper body after race

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Thursday~20 min

Light re-entry

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 17Jan 4 – Jan 10Endurance bridge

Build the general platform

370 min planned
21% quality
90 min long run

STRENGTH_CONCURRENT_RAMPLeg prescription progresses/restores (Tuesday Trap-bar deadlift: introduced/restored; Tuesday Standing calf raise: introduced/restored; Thursday Seated calf raise: more sets; Thursday Seated calf raise: more reps per set) while running grows or the weekend changes. A changed weekend may be easier, not harder: review the whole-week tradeoff and actual response.
MULTIPLE_LEVERSBoth running minutes and quality-work minutes rise. Review the stated accommodation, not only individual caps.

Develops

Ordinary-day volume, with fast support retained.

Changes

Add 20 minutes; expand Tuesday to 6 × 6 after the race-recovery week.

Maintains

Wednesday strides and stable long run.

Makes room

Gym maintenance only; Sunday stays easy. Review restoration of quality against actual recovery.

Weekend choice

Familiar 5 × 2 / 90 easy while ordinary volume grows.

Not: Longer 10K-effort reps / 90 easy. Repeat the known fast dose while anchors and gym return; rep novelty adds no necessary benefit.

MonJan 4
39min
Easy
TueJan 5
60min
6 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 6 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedJan 6
39min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 23 min 40 sec easy.
ThuJan 7
56min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 12 min easy.
PM · Pilates for Runners · 1:1
FriJan 8
41min
Easy
SatJan 9
45min
5 × 2 min at current 5K effort
Current 5K effort · controlled repetitions · 120s jog recovery
15 min easy before the first block. 5 × 2 min at current 5K effort. Current 5K effort · controlled repetitions 120 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 12 min easy.
PM · Runner Stretch PT · 60 min
SunJan 10
90min
General long run

Lifting Restore the platform

Eight familiar sets at RPE 7/6. Running and gym restore together, so actual response must support both; no additional RPE progression.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	7
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	7
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 18Jan 11 – Jan 17Endurance bridge

Build force before specificity grows

370 min planned
21% quality
90 min long run

Develops

Tuesday hinge and calf develop at RPE 8 instead of 7.

Changes

Same lifting sets/reps; higher effort only if the previous dose was well tolerated.

Maintains

Repeat all 370 running minutes, including 5 × 2 Saturday and 90 easy Sunday.

Makes room

No simultaneous volume, long-run or interval progression. Thursday remains the small RPE 6 dose.

Weekend choice

Repeat 5 × 2 / 90 easy and the full running week; Tuesday RPE rises.

Not: 3 × 5 at 10K effort / 95 easy with gym held. Strength gets a development window before specific endurance expands. The longer-rep option remains available, not mandatory or owed later.

MonJan 11
39min
Easy
TueJan 12
60min
6 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 6 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedJan 13
39min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 23 min 40 sec easy.
ThuJan 14
56min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 12 min easy.
PM · Pilates for Runners · 1:1
FriJan 15
41min
Easy
SatJan 16
45min
5 × 2 min at current 5K effort
Current 5K effort · controlled repetitions · 120s jog recovery
15 min easy before the first block. 5 × 2 min at current 5K effort. Current 5K effort · controlled repetitions 120 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 12 min easy.
PM · Runner Stretch PT · 60 min
SunJan 17
90min
General long run

Lifting Strength develops

Tuesday hinge and calf move RPE 7 → 8; sets/reps unchanged. Repeat week 14’s 370-minute running week and 5 × 2 / 90-easy weekend. Thursday stays RPE 6. This is development, not a down week.

Tuesday~35 min

Main strength · hinge + calf

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	3 × 5	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 8	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	7
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	7

Thursday~25 min

Small single-leg + soleus dose

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 6	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	2 × 10	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 19Jan 18 – Jan 24Endurance bridge

Longer easy Sunday before HM blocks

390 min planned
14% quality
95 min long run

QUALITY_BAND14.2% quality / 85.8% non-quality. Working band 20.0%–25.0%; do not fill a quota blindly.

Develops

A 95-minute easy long run, the last easy build before HM blocks begin in week 21.

Changes

Twenty more weekly minutes (390), mostly easy running; Sunday stays easy with no steady bridge.

Maintains

Four Saturday strides, not another hill session.

Makes room

Fewer leg sets make room for the added running; do not replace fewer sets with harder sets.

Weekend choice

Four strides / 95 easy: build duration before HM blocks.

Not: 15 steady + 10 HM inside the 95 minutes. Steady running is kept for floats and Jersey only; HM blocks start in week 21 after easy long runs, the Bakken way of keeping easy easy.

MonJan 18
46min
Easy
TueJan 19
54min
4 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 4 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 15 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedJan 20
46min
Easy
ThuJan 21
58min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 14 min easy.
PM · Pilates for Runners · 1:1
FriJan 22
41min
Easy
SatJan 23
50min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 34 min 40 sec easy.
PM · Runner Stretch PT · 60 min
SunJan 24
95min
General long run

Lifting Endurance takes priority

Reduce eight to six leg sets and main-lift repetitions, retaining Tuesday RPE 8. That makes room for the 20-minute run increase and first steady-to-HM Sunday; do not replace fewer sets with harder sets.

Tuesday~25 min

Retain force · fewer sets

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	2 × 4	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	7

Thursday~20 min

Small single-leg reminder

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 5	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 20Jan 25 – Jan 31Endurance bridge

Bank the easy platform

410 min planned
21% quality
100 min long run

MULTIPLE_LEVERSBoth running minutes and quality-work minutes rise. Review the stated accommodation, not only individual caps.

Develops

General endurance with a compact two-part Saturday.

Changes

Three relaxed strides, 3 min easy, then familiar 5 × 2 at 5K effort. Not two full workouts.

Maintains

Short coordination first, sustained fast work second; Wednesday stays easy.

Makes room

Sunday returns to easy; familiar anchors restored, gym stays at six sets with unchanged RPE targets.

Weekend choice

Three strides, then 5 × 2 / 100 easy: two small complementary jobs.

Not: Only 5 × 2 / 100 easy with Wednesday strides. Both are credible. Group the short touch while fresh on Saturday; Wednesday becomes plain easy. Neither version is physiologically proven superior.

MonJan 25
46min
Easy
TueJan 26
60min
6 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 6 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedJan 27
47min
Easy
ThuJan 28
62min
4 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 4 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 6 min easy.
PM · Pilates for Runners · 1:1
FriJan 29
45min
Easy
SatJan 30
50min
3 × 20 sec relaxed stride + 5 × 2 min at current 5K effort
Fast-relaxed · not sprinting · 80s jog recovery
Current 5K effort · controlled repetitions · 120s jog recovery
15 min easy before the first block. 3 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Then 3 min easy before 5 × 2 min at current 5K effort. Current 5K effort · controlled repetitions 120 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 10 min 20 sec easy.
PM · Runner Stretch PT · 60 min
SunJan 31
100min
General long run

Lifting Retain acquired force

Keep the same six-set dose as week 16. An easy Sunday does not automatically restore gym volume while running minutes and anchors grow. Saturday upper/trunk stays modest.

Tuesday~25 min

Retain force · fewer sets

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	2 × 4	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	7

Thursday~20 min

Small single-leg reminder

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 5	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 21Feb 1 – Feb 7HM specific

Integrate HM work

410 min planned
21% quality
100 min long run

Develops

First substantial HM-specific session.

Changes

Hold 410 minutes: 3 × 10 HM with 3 min easy after 40 easy minutes.

Maintains

Threshold rhythm and short speed.

Makes room

Anchors reduced to 4 × 6 / 3 × 10; metabolic Saturday removed, gym zero.

Weekend choice

Six strides / 3 × 10 HM: build work with easy resets.

Not: Six strides / 2 × 15 HM. Start with shorter uninterrupted bouts; the alternative is a useful later continuity progression, not a different quality target.

MonFeb 1
50min
Easy
TueFeb 2
55min
4 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 4 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 16 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedFeb 3
50min
Easy
ThuFeb 4
60min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 16 min easy.
PM · Pilates for Runners · 1:1
FriFeb 5
45min
Easy
SatFeb 6
50min
6 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 6 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 31 min 20 sec easy.
PM · Runner Stretch PT · 60 min
SunFeb 7
100min
3 × 10 min at current HM effort
Current sustainable HM effort · 180s jog recovery
40 min easy before the first block. 3 × 10 min at current HM effort. Current sustainable HM effort 180 sec jog between reps. Use current fitness, not aspirational goal pace. Keep the last block controlled; practice familiar fluids/fueling. Steady floats, when prescribed, are work rather than easy recovery. Finish with 24 min easy.

Lifting HM integration

Same six sets and RPE targets; no Saturday gym before 3 × 10 HM. Thursday Pilates is additional work, not a free recovery treatment.

Tuesday~25 min

Retain force · fewer sets

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	2 × 4	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	7

Thursday~20 min

Small single-leg reminder

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 5	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday

No gym

Week 22Feb 8 – Feb 14HM specific

Maintain the fast side

420 min planned
21% quality
105 min long run

Develops

General endurance plus fast-support maintenance.

Changes

Add ten minutes to reach 420; restore 6 × 6 / 4 × 10 anchors.

Maintains

Wednesday strides; retain the familiar 2-minute rep and recovery rather than add novelty.

Makes room

Sunday entirely easy: restoration replaces HM work, not an added layer.

Weekend choice

Familiar 5 × 2 / 105 easy: retain breadth between specific Sundays.

Not: Relaxed fast reps / 105 easy. Relaxed reps preserve fluid running but are not an equivalent sustained fast stimulus. No reason to change the familiar recovery.

MonFeb 8
48min
Easy
TueFeb 9
60min
6 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 6 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedFeb 10
49min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 33 min 40 sec easy.
ThuFeb 11
62min
4 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 4 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 6 min easy.
PM · Pilates for Runners · 1:1
FriFeb 12
46min
Easy
SatFeb 13
50min
5 × 2 min at current 5K effort
Current 5K effort · controlled repetitions · 120s jog recovery
15 min easy before the first block. 5 × 2 min at current 5K effort. Current 5K effort · controlled repetitions 120 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 17 min easy.
PM · Runner Stretch PT · 60 min
SunFeb 14
105min
General long run

Lifting Breadth, not another gym build

Six sets stay fixed while minutes and anchors return alongside Saturday fast support. Easy Sunday preserves endurance without reopening a strength-development block.

Tuesday~25 min

Retain force · fewer sets

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	2 × 4	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	7

Thursday~20 min

Small single-leg reminder

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 5	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 23Feb 15 – Feb 21HM specific

Extend HM blocks

420 min planned
21% quality
105 min long run

Develops

Longer uninterrupted HM work.

Changes

Hold 420 minutes: 2 × 20 HM / 3 min easy replaces 3 × 10. Start after 45 easy minutes.

Maintains

Short speed and anchor frequency.

Makes room

Anchors reduced to 3 × 6 / 3 × 10; Saturday metabolic work and gym removed.

Weekend choice

Six strides / 2 × 20 HM: extend uninterrupted work with easy recovery.

Not: Six strides / 3 × 12 HM with 3-minute steady floats. Floats would add six steady work minutes and sustained pressure. Prefer longer HM bouts without changing recovery intensity too.

MonFeb 15
52min
Easy
TueFeb 16
55min
3 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 3 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 24 min easy.
PM · Runner Stretch PT · 60 min
WedFeb 17
52min
Easy
ThuFeb 18
60min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 16 min easy.
PM · Pilates for Runners · 1:1
FriFeb 19
46min
Easy
SatFeb 20
50min
6 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 6 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 31 min 20 sec easy.
PM · Runner Stretch PT · 60 min
SunFeb 21
105min
2 × 20 min at current HM effort
Current sustainable HM effort · 180s jog recovery
45 min easy before the first block. 2 × 20 min at current HM effort. Current sustainable HM effort 180 sec jog between reps. Use current fitness, not aspirational goal pace. Keep the last block controlled; practice familiar fluids/fueling. Steady floats, when prescribed, are work rather than easy recovery. Finish with 17 min easy.

Lifting Longer HM blocks

Retain six sets and RPE targets; no Saturday gym before 2 × 20 HM. Cut Thursday legs first if the weekend stops being controlled.

Tuesday~25 min

Retain force · fewer sets

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	2 × 4	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	7

Thursday~20 min

Small single-leg reminder

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 5	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday

No gym

Week 24Feb 22 – Feb 28HM specific

Retain breadth

420 min planned
21% quality
105 min long run

Develops

Keep fast support alive through the specific phase.

Changes

Same 420 minutes; Sunday easy, anchors back to 6 × 6 / 4 × 10.

Maintains

Wednesday strides and general endurance.

Makes room

HM work removed; no obligation to set a weekly work record.

Weekend choice

Familiar 5 × 2 / 105 easy: hold useful exposures.

Not: Another HM Sunday with only strides Saturday. Avoid crowding out fast support; repeating a good general week preserves breadth before the final continuous rehearsal.

MonFeb 22
48min
Easy
TueFeb 23
60min
6 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 6 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 6 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedFeb 24
49min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 33 min 40 sec easy.
ThuFeb 25
62min
4 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 4 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 6 min easy.
PM · Pilates for Runners · 1:1
FriFeb 26
46min
Easy
SatFeb 27
50min
5 × 2 min at current 5K effort
Current 5K effort · controlled repetitions · 120s jog recovery
15 min easy before the first block. 5 × 2 min at current 5K effort. Current 5K effort · controlled repetitions 120 sec jog between reps. Even running, no last-rep race. Repetitions, duration and recovery change the dose together; do not chase heart rate or assume this achieves VO2max. Easy Sunday. Finish with 17 min easy.
PM · Runner Stretch PT · 60 min
SunFeb 28
105min
General long run

Lifting Retain both ends

Same six-set maintenance dose. Familiar Saturday fast work and easy Sunday retain breadth; no late strength peak or obligatory RPE increase.

Tuesday~25 min

Retain force · fewer sets

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	2 × 4	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	7

Thursday~20 min

Small single-leg reminder

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 5	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday~20 min

Upper body + trunk

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Dumbbell floor pressComfortable grip; elbows touch down gently, then press.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Week 25Mar 1 – Mar 7HM specific

Continuous HM rehearsal

410 min planned
21% quality
105 min long run

Develops

Continuous HM effort without interval resets.

Changes

410 minutes; 35 continuous HM minutes instead of 40 split, after 50 easy minutes.

Maintains

Threshold rhythm and short-speed touch.

Makes room

Anchors 3 × 6 / 3 × 10; Saturday cheap with zero gym. Less total work, more continuity.

Weekend choice

Six strides / 35 continuous HM: fewer work minutes, no resets.

Not: Repeat 2 × 20 HM / easy recovery. Continuity is the selected progression. If previous HM work was not controlled, repeating or reducing it wins instead.

MonMar 1
50min
Easy
TueMar 2
54min
3 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 3 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 23 min easy.
PM · Runner Stretch PT · 60 min
WedMar 3
50min
Easy
ThuMar 4
58min
3 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 3 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 14 min easy.
PM · Pilates for Runners · 1:1
FriMar 5
43min
Easy
SatMar 6
50min
6 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 6 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 31 min 20 sec easy.
PM · Runner Stretch PT · 60 min
SunMar 7
105min
1 × 35 min at current HM effort
Current sustainable HM effort
50 min easy before the first block. 1 × 35 min at current HM effort. Current sustainable HM effort Use current fitness, not aspirational goal pace. Keep the last block controlled; practice familiar fluids/fueling. Steady floats, when prescribed, are work rather than easy recovery. Finish with 20 min easy.

Lifting Continuous HM rehearsal

Six familiar sets, no harder effort. Saturday gym omitted; uninterrupted HM running is the progression even though running minutes and work minutes fall.

Tuesday~25 min

Retain force · fewer sets

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	2 × 4	8
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	8
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	7

Thursday~20 min

Small single-leg reminder

Movement	Sets × reps	RPE
Dumbbell split squatRear foot on floor. Stable stance and comfortable depth; same reps each leg.120s rest · per leg	1 × 5	6
Seated calf raiseBent knee, heel through comfortable range; controlled repetitions.90s rest	1 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	1 × 8	6

Saturday

No gym

Week 26Mar 8 – Mar 14Taper + race

Reduce, retain

330 min planned
15% quality
95 min long run

Develops

Freshness with familiar race rhythm.

Changes

330 minutes; only 2 × 8 HM Sunday, placed earlier to avoid extra late-run stress.

Maintains

Anchor feel and coordination.

Makes room

Reduced anchors; gym light Tue/Thu, zero Sat.

Weekend choice

Four strides / 2 × 8 HM: an earlier, smaller rhythm reminder.

Not: Another late continuous HM block. The last fortnight is not the time to buy more endurance at the expense of freshness.

MonMar 8
35min
Easy
TueMar 9
45min
2 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 2 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 21 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedMar 10
35min
Easy
ThuMar 11
45min
2 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 2 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 13 min easy.
PM · Pilates for Runners · 1:1
FriMar 12
30min
Easy
SatMar 13
45min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 29 min 40 sec easy.
PM · Runner Stretch PT · 60 min
SunMar 14
95min
2 × 8 min at current HM effort
Current sustainable HM effort · 240s jog recovery
30 min easy before the first block. 2 × 8 min at current HM effort. Current sustainable HM effort 240 sec jog between reps. Use current fitness, not aspirational goal pace. Keep the last block controlled; practice familiar fluids/fueling. Steady floats, when prescribed, are work rather than easy recovery. Finish with 45 min easy.

Lifting Taper the gym

Three Tuesday leg sets at RPE 6, Thursday upper-body only, Saturday off. Less volume and effort now serve freshness, not a new adaptation.

Tuesday~20 min

Brief strength reminder

Movement	Sets × reps	RPE
Trap-bar deadliftHigh handles; brace, push the floor away briskly, stand tall. Controlled lowering; no grinding or deliberately slow eccentric.180s rest	1 × 4	6
Standing calf raiseStraight knee; full comfortable range, pause at top, lower under control. No bouncing.90s rest	2 × 6	6
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	1 × 8	6

Thursday~15 min

Upper body only

Movement	Sets × reps	RPE
Chest-supported dumbbell rowKeep torso supported; pull smoothly without shrugging.75s rest	2 × 8	6
Cable Pallof pressTwo-second pause with arms extended; resist rotation.60s rest · per side	2 × 8	6

Saturday

No gym

Week 27Mar 15 – Mar 21Taper + raceUnited Airlines NYC Half · Mar 21

NYC Half

290 min planned
46% quality
120 min long run

RACE_ESTIMATEAll-out race replaces weekend quality. Shares and duration use a placeholder; ordinary ratio targets do not force a performance taper. Reconcile actual load afterward.

Develops

Race execution at 100% effort.

Changes

290 total includes provisional 120-minute race container.

Maintains

Small familiar anchors; no new fitness work.

Makes room

Zero gym all week. March 21 remains provisional.

Weekend choice

Small familiar strides / NYC Half.

Not: An extra sharpening workout. No remaining adaptation justifies unfamiliar loading before the A race.

MonMar 15
25min
Easy
TueMar 16
35min
2 × 6 min upper SubT
· 90s jog recovery
10 min easy before the first block. 2 × 6 min upper SubT. 90 sec jog between reps. Controlled upper SubT. Keep the established effort; do not race the reps. Finish with 11 min 30 sec easy.
PM · Runner Stretch PT · 60 min
WedMar 17
25min
Easy
ThuMar 18
40min
2 × 10 min lower SubT
· 120s jog recovery
10 min easy before the first block. 2 × 10 min lower SubT. 120 sec jog between reps. Controlled lower SubT. Finish with another repetition available. Finish with 8 min easy.
PM · Pilates for Runners · 1:1
FriMar 19
20min
Easy
SatMar 20
25min
4 × 20 sec relaxed stride
Fast-relaxed · not sprinting · 80s jog recovery
10 min easy before the first block. 4 × 20 sec relaxed stride. Fast-relaxed · not sprinting 80 sec jog between reps. Smooth acceleration and relaxed mechanics. Fully recover; stop if speed requires straining. Finish with 9 min 40 sec easy.
PM · Runner Stretch PT · 60 min
SunMar 21
120min
United Airlines NYC Half
A race · 100% effort
100% race effort. Race minutes are accounting estimates, not predictions or quotas; reconcile actual duration afterward.

Lifting Race week

No gym loading. Keep familiar care gentle; no extra exercises to feel productive.

Tuesday

No gym

Thursday

No gym

Saturday

No gym

Policy, RPE and sources

Using RPE

RPE is the weight prescription for each work set, not the whole session. RPE 6: comfortable, roughly 4+ clean reps left; 7: about 3 left; 8: about 2 left. Select and adjust the weight to meet that target today. No max testing or failure sets.

5–8 min easy movement, then 2–3 progressively loaded warm-up sets for the first lift. Listed sets are work sets, not warm-up sets.

Stable RPE does not mean a frozen weight: stronger days may use more, tired days less. Do not exceed the target to force progression. A scheduled higher RPE is conditional on clean prior sessions and normal subsequent running; otherwise repeat or reduce the last tolerated prescription.

If lifting changes your running mechanics or soreness carries into the next key run: remove one set from each lower-body exercise; if still affected, omit lower-body work. After illness/travel, return at the last tolerated dose, not the missed target. PT-specific restrictions override this draft.

Proposed planning limits draft-07 · proposed numerical bounds; user constraints retained

Ramp · Max Minutes: 20
Ramp · Max Fraction: 0.08
Ramp · Four Week Minutes: 60
Ramp · Four Week Fraction: 0.2
Longest run · Max Minutes: 120
Longest run · Max Increase Minutes: 10
Longest run · Max Increase Fraction: 0.15
Fraction · Easy: 75%–80%
Fraction · Quality: 20%–25%
Fraction · Easy Long: 18%–30%
Fraction · Quality Long: 20%–30%
Fraction · Long Quality Work: 0%–12%
Fraction · Weekend: 0%–42%

Sources

Strength load prescribed by RPE
Primary squat study supports RPE as daily load feedback. Exact effort targets here are coaching proposals, not a runner-specific optimum.
Running and lifting order: next-day effects
Run-then-lift caused less next-day impairment than the reverse in this small acute trial; both reduced time to exhaustion. AM/PM separation is not a fatigue eraser.
Strength transfer is not guaranteed
Trained women improved strength but not running economy or 40-minute performance. Judge this program by running response, not gym progress alone.
Interval recovery: trained-runner experiment
Recovery duration altered self-selected speed without a corresponding difference in the studied high-oxygen-uptake time. Acute result, not a universal optimal rest period; see workout-knobs.md.
Active versus passive recovery
Different recovery modes have different demands. This small acute trial does not establish which mode creates better long-term adaptations.
Strength and hill prescription evidence
Resistance training can support running economy; evidence does not determine Mike’s exact exercises, set counts or progression. The owned methodology records those coaching choices separately.
Bakken on sprint and strength integration
Primary interview transcript: year-round consistency and individual muscular interference matter. Do not copy an explosive program wholesale or assume extra strength is free.
Mike’s retained weekly constraints and season corrections
AM running; Tue/Thu/Sat PM; 90/120 sec anchor recoveries; B races all-out; progress stimulus, not a minute staircase. 20–25% quality retained from Mike’s Bakken prior; exact published percentage not independently verified.
Bakken: The Norwegian Model
Controlled threshold within a changing seasonal mix. Does NOT establish our numerical bounds.
Canova lecture transcript
General-to-specific and extending intensity; marathon ideas translated cautiously to HM. Does NOT establish our numerical bounds.
2025 running-load cohort study
Single-session DISTANCE spikes warrant attention. Observational; does not validate minute caps, weekly 10%, or safe thresholds.