Strength A · AA
Full-body circuit, ~40 min, RPE 5–6 (see library).
First gym session of the block — the habit matters more than the load.
Base Rebuild — Weeks 2–16
Futsal retired — its Wednesday slot now belongs to a structured intensity run, so the 80/20 balance stays intact with a safer, more controllable stimulus. Week 1 is in the bank; this picks up from Monday of week 2.
LTHR
179 bpm
LT pace
5:24 /km
Peak week
~40 km
Runs / wk
3 → 4
Strength
AA → MS → SM
Week 1 — done. Here's what it said.
Aerobic re-entry ✓ — Three runs (35', 35', 50'), ~15 km, all inside the HR cap at 8:00–8:13 /km. Exactly what week 1 was for; the pace is irrelevant right now.
Cadence: stop forcing it — 166 spm at these very easy paces is normal; cadence naturally drops as pace slows. Don't buy 170+ at the cost of HR. Target 166–168 with short, quiet steps landing under you — it will climb back toward 170–172 on its own as pace returns. Strides are where you rehearse quick turnover.
Heat is a real variable — 28–31 °C at 11h00 makes low-HR running artificially slow. Run early morning or after sunset when you can. When you can't: allow +5 bpm on the cap, or run the middle of the session by feel and ignore live pace entirely.
Strength: restart, not catch-up — Missing week 1 in the gym costs nothing if it doesn't repeat. The whole strength progression shifts one week later (AA now runs weeks 2–5) so you start it properly, not behind. Those calf and adductor sessions are the injury insurance this plan is built on — with futsal gone, they matter more, not less.
Swim swap ✓ — The chill 500 m was a perfect one-off. Going forward Wednesday becomes your intensity run (futsal's true replacement), and easy swimming lives in the optional Sunday slot.
Intensity zones — HR leads, pace follows
Anchored to your Garmin lactate-threshold test: 179 bpm @ 5:24 /km. Pace ranges assume flat terrain and mild weather — in this heat, trust heart rate and let pace be slow. Cadence target on easy runs: 166–168 spm for now.
| Zone | Heart rate | Pace guide | Used for |
|---|---|---|---|
| Z1 · Recovery | 134–143 bpm | 7:45+ /km | Recovery runs, warm-ups |
| Z2 · Aerobic | 145–159 bpm | 6:40–8:00 /km | Foundation + long runs — the 80% |
| Zone X · avoid | 160–170 bpm | — | The drift zone. If you're here on an easy day, slow down. |
| Z3 · Tempo | 172–179 bpm | 5:35–5:50 /km | Cruise/tempo blocks, Phase 3 onward |
| Threshold | build to ~179 bpm | 5:25–5:35 /km | Cruise intervals, Phase 4 |
Strides = 15–20 s fast-but-relaxed accelerations on flat ground with full walk-back recovery. Roughly 5:00 /km feel, never a sprint — they're neuromuscular, not fitness work.
Rules of the road
Your 20%, running edition. Wednesday inherits futsal's job as the one intensity day of the week, and it progresses deliberately: short fartlek surges (Phase 1) → tempo blocks (Phases 2–3) → threshold cruise intervals (Phase 4). That single session plus Friday strides is the plan's entire intensity — remember 80/20 means at least 80% easy, not a quota of hard running to fill. A structured run is more repetitive on the calves and Achilles than futsal's stop-start chaos, so the amber/red rules below apply double on Wednesdays: any calf or Achilles complaint converts the next quality session to Z1, no negotiation.
Heat protocol. Run before ~9h00 or after sunset when possible. Above ~26 °C: +5 bpm on easy-run caps, pre-hydrate, and judge sessions by effort, not pace. Quality sessions (Phase 3+) go in the coolest slot of your week.
Missed a day? Let it go. Never stack sessions to catch up — resume where the calendar says you are. Recovery weeks (4, 8, 12, 16) are mandatory, not optional.
Green — no pain, or a niggle ≤ 2/10 that settles within 24 h → carry on as planned.
Amber — 3–4/10 in the Achilles/calf or groin, or morning stiffness lasting past breakfast → replace the next quality run with Z1, keep the isometrics, reassess in 48 h.
Red — ≥ 5/10, pain that alters your stride, or pain the next morning → 2–3 days off running. Keep swimming and upper-body strength. If it repeats, get it assessed.
Forefoot-transition guardrails: strides on flat ground only, and treat morning calf/Achilles stiffness as your early-warning light. Groin guardrails: keep the Copenhagen and adductor work honest every week — futsal is gone, but the tendon history isn't.
Strength library Friel progression
Two sessions per week (one from the maintenance phase onward). Session A = Monday, lower-body emphasis. Session B = Thursday, upper body / trunk / tendon work — kept light-legged so Friday's run is fresh. Phases shifted one week after the week-1 miss: AA now runs weeks 2–5. Stop every set with reps in reserve; strength serves the running, not the mirror.
AAAnatomical Adaptation — Weeks 2–5
2×/wk · 2–3 sets × 12–15 · RPE 5–6 · rest 60–90 s
Anatomical Adaptation — Weeks 2–5
2×/wk · 2–3 sets × 12–15 · RPE 5–6 · rest 60–90 sSession A · Monday · ~40 min
- Goblet squat 3×12
- Hex-bar RDL (light) 3×12
- DB step-up 2×12/leg
- Standing calf raise with 3-s lowering 3×15
- Copenhagen plank, bent-knee 3×20 s/side
- Band lateral walk 2×15/side
- Glute bridge or light hip thrust 3×12
Session B · Thursday · ~35 min
- Pull-ups (band-assisted if needed) 3×6–10
- DB bench press 3×12
- One-arm DB row 3×10/side
- Single-leg RDL, bodyweight→light 2×10/leg
- Seated bent-knee calf raise (DB on knee) 3×15
- Side plank + band adductor squeeze 3×25 s
- Dead bug 3×10
- Tibialis raise 2×20
Goal: connective tissue, movement quality, and the calf/adductor armor that the whole plan leans on. Loads feel almost too easy — that's correct.
MTMax Transition — Weeks 6–7
2×/wk · 3–4 sets × 8–10 · RPE 7 · rest ~2 min
Max Transition — Weeks 6–7
2×/wk · 3–4 sets × 8–10 · RPE 7 · rest ~2 minSession A · Monday · ~50 min
- Hex-bar deadlift 4×8
- DB Bulgarian split squat 3×8/leg
- Barbell hip thrust 3×10
- Single-leg standing calf raise 3×12 with 3-s lowering
- Copenhagen plank, straight-leg 3×25 s/side
- Pallof press (band) 3×10/side
Session B · Thursday · ~40 min
- Strict pull-up 4×6
- Half-kneeling DB press 3×8/side
- Barbell or DB row 4×8
- Single-leg RDL with DBs 3×8/leg
- Seated calf raise 3×15
- Farmer carry (heavy DBs) 3×30 m
- Side plank 3×30 s
Bridge weeks: loads climb, reps drop, so the max-strength block doesn't shock the tendons.
MSMax Strength — Weeks 9–11
A heavy + B upper · 4–5 reps · RPE 8 · rest 2–3 min
Max Strength — Weeks 9–11
A heavy + B upper · 4–5 reps · RPE 8 · rest 2–3 minSession A · Monday · ~55 min · heavy lower
- Hex-bar deadlift 4×5
- DB Bulgarian split squat 4×6/leg
- Barbell hip thrust 3×6
- Loaded single-leg calf raise 4×8, slow lowering
- Copenhagen plank 3×30 s/side
- Suitcase carry 3×30 m
Session B · Thursday · ~40 min · easy legs
- Weighted pull-up 4×5
- DB bench press 4×6
- Overhead press 4×6
- Heavy row 4×6
- Wall calf isometric 3×30 s
- Adductor ball squeeze 3×10 × 5 s
- Hollow hold 3×25 s
Friel's rule applies: crisp bar speed, never to failure, full rests. Expect Tuesday's legs to feel wooden — keep the HR honest and let the pace be what it is.
SMStrength Maintenance — Weeks 12–16
1×/wk · 2–3 sets × 6 · ~85% of MS loads · ~35 min
Strength Maintenance — Weeks 12–16
1×/wk · 2–3 sets × 6 · ~85% of MS loads · ~35 minSession A · Monday
- Hex-bar deadlift 2×6
- DB Bulgarian split squat 2×6/leg
- Loaded single-leg calf raise 3×8
- Copenhagen plank 2×30 s/side
- Pull-up 2×6
- DB press 2×8
Optional daily micro-dose · ~8 min
- Calf raises (slow down phase) 2×15
- Adductor ball squeezes 2×10
Cheap insurance while running volume peaks. Strength gains are banked; this keeps them while the running does the talking.
Phase 1 · Weeks 2–4
Base 1 — Re-entry, continued
Four runs a week from the start: three genuinely easy (cap ~150 bpm, +5 in heat) plus Wednesday's new intensity slot — short fartlek surges at controlled Z3 effort, the gentlest honest replacement for a futsal match. Strength restarts properly with Anatomical Adaptation.
W02Rhythm
run intensity 96/4
Rhythm
Run · Z2
35 min easy · HR ≤ 150 (+5 if hot) · cadence 166–168, short quiet steps.
Aerobic foundation. Early morning if you can.
Fartlek · Z3 effort
15 min Z1–Z2 warm-up · 6×1 min comfortably fast (Z3 effort, ~5:50–6:10 /km feel — HR lags on 1-min reps, go by breathing) with 2 min jog · 10 min cool-down. Flat route.
Futsal's replacement, in a controlled dose. Smooth and repeatable — the last rep should feel like the first.
Strength B · AA
Upper/trunk/tendon session, ~35 min + 10 min calf–adductor mobility.
Light legs the day after intensity.
Run · Z2
35 min easy · HR ≤ 150. No strides this week — Wednesday covered the fast stuff.
Frequency over spice.
Long run · Z1–Z2
55 min · HR ≤ 152 · start before 9h00.
Longest run since the break — keep it boring.
Rest / optional
Rest, or 20–30 min chill swim like last week's.
Zero-impact recovery.
W03Frequency
run intensity 96/4
Frequency
Strength A · AA
~45 min, add a small load where week 2 felt trivial.
Progress by control, not weight.
Run · Z2
40 min easy · HR ≤ 150.
Foundation.
Fartlek · Z3 effort
15 min warm-up · 8×1 min Z3 effort with 2 min jog · 10 min cool-down.
Two more reps, same control. Any calf/Achilles complaint → convert remaining reps to easy jogging.
Strength B · AA
~35 min + mobility.
Light legs after intensity.
Run · Z2 + strides
40 min easy + 4×15 s relaxed strides, flat, full walk-back.
Strides are where the quick 170+ cadence lives — smooth, tall, never sprinting.
Long run · Z1–Z2
65 min · HR ≤ 152.
Duration creeps, effort doesn't.
Rest / optional
Rest, or 20–30 min easy swim.
Optional means optional.
W04Absorb Recovery
run intensity 96/4
Absorb Recovery
Strength A · AA light
~35 min, drop to 2 sets everywhere.
Deload the tissues, keep the pattern.
Run · Z2
35 min easy.
Ticking over.
Fartlek · reduced
15 min warm-up · 6×1 min Z3 effort with 2 min jog · 5 min cool-down.
Keep the weekly rhythm at a lighter dose.
Rest
Full rest + 15 min calf/adductor mobility.
Adaptation happens here.
Rest
Full rest.
Recovery week means recovering.
Long run · Z1–Z2
50 min easy.
Shortest long run of the plan — enjoy it.
Rest + checkpoint
Full rest. Checkpoint: morning calf/Achilles stiffness trending down, groin silent, and both strength sessions done in at least two of the last three weeks. If not, repeat week 4.
The plan only moves as fast as the tendons.
Phase 2 · Weeks 5–8
Base 2 — Extend
Duration grows toward an 80-minute long run, and Wednesday's fartlek reps lengthen from 1-minute surges to 3–4-minute tempo blocks. Strength finishes Anatomical Adaptation, then transitions toward max-strength loads (hex-bar deadlift becomes the anchor).
W05Extend
run intensity 94/6
Extend
Strength A · AA
~45 min, final AA week: 3 sets everywhere.
Last prep week before loads climb.
Run · Z2
45 min easy · HR 145–155 now allowed.
Z2 ceiling relaxes as the base returns.
Fartlek · Z3
15 min warm-up · 6×2 min @ Z3 (HR reaches 172–179 by rep end · ~5:45–6:00 /km) with 2 min jog · 10 min cool-down.
Reps double in length; HR becomes a usable guide now.
Strength B · AA
~35 min + mobility.
Light legs before Friday.
Run · Z2 + strides
45 min easy + 4×20 s strides.
Turnover maintenance.
Long run · Z1–Z2
70 min · HR ≤ 155 · take a gel if > 75 min from here on.
Long-run habit rebuilding.
Rest / optional
Rest, or 30 min easy swim.
Recovery first.
W06Load
run intensity 93/7
Load
Strength A · MT
~50 min: hex-bar deadlift 4×8 and friends, RPE 7 (see library).
Loads climb for the first time.
Run · Z2
45 min easy.
Foundation.
Tempo blocks · Z3
15 min warm-up · 5×3 min @ Z3 (172–179 · ~5:40–5:55 /km) with 2 min jog · 10 min cool-down.
15 min of quality — futsal never gave you intervals this clean.
Strength B · MT
~40 min upper/trunk.
Legs stay light.
Run · Z2 + strides
45 min easy + 6×20 s strides.
Springs stay tuned.
Long run · Z1–Z2
75 min · rolling terrain is fine from here on.
Gentle strength-endurance from hills at easy effort.
Rest / optional
Rest, or 30–40 min easy swim.
Recovery.
W07Build depth
run intensity 93/7
Build depth
Strength A · MT
~50 min, add load on the hex-bar if all reps were crisp last week.
Final transition week before max strength.
Run · Z2
50 min easy.
Foundation.
Tempo blocks · Z3
15 min warm-up · 4×4 min @ Z3 (~5:40–5:55 /km) with 2:30 jog · 10 min cool-down.
Longer blocks, same ceiling. If HR passes 179 mid-rep, ease off within the rep.
Strength B · MT
~40 min upper/trunk.
Light legs.
Run · Z2 + strides
50 min easy + 6×20 s strides.
Turnover.
Long run · Z1–Z2
80 min · HR ≤ 155 · practice fueling: gel at 45 min.
Longest run of Phase 2.
Rest / optional
Rest, or 30–40 min easy swim.
Absorb the week.
W08Absorb Recovery
run intensity 96/4
Absorb Recovery
Strength · light circuit
~30 min AA-style circuit, no heavy lifts this week.
Deload between MT and max strength.
Run · Z2
40 min easy.
Ticking over.
Fartlek · reduced
15 min warm-up · 6×1 min Z3 effort with 2 min jog · 5 min cool-down.
Rhythm without load.
Rest
Full rest + 15 min mobility.
Adaptation day.
Rest
Full rest, or 20–30 min easy swim.
Zero impact.
Long run · Z1–Z2
55 min easy.
Half-volume long run.
Rest + checkpoint
Full rest. Halfway checkpoint: any Achilles/calf or groin niggle above 2/10 → repeat this week before starting Phase 3.
Eight weeks of consistency is already a win.
Phase 3 · Weeks 9–12
Base 3 — Sustained tempo
Wednesday's blocks consolidate into classic sustained tempo work — 3×5 min building to 20 unbroken minutes at Z3. Max strength runs weeks 9–11, then drops to maintenance. Long run reaches 100 minutes. Put Wednesday's quality in the coolest slot you have.
W09Tempo returns
run intensity 93/7
Tempo returns
Strength A · MS
~55 min heavy lower: hex-bar deadlift 4×5 @ RPE 8, full rests (see library).
Max strength starts — crisp reps, never grinding.
Run · Z2
50 min easy. Legs will feel wooden after Monday — expected. Hold HR, accept the pace.
Running on pre-fatigued legs at low HR is the point.
Tempo · Z3
15 min warm-up · 3×5 min @ Z3 (172–179 · 5:35–5:50 /km) with 3 min jog · 10 min cool-down.
The Phase 2 blocks become real tempo reps. If HR climbs past 179 mid-rep, end the rep.
Strength B · MS
~40 min upper + calf isometrics + adductor squeezes.
Tendon work without leg loading.
Run · Z2 + strides
50 min easy + 4×20 s strides.
Turnover between quality and the long run.
Long run · Z1–Z2
85 min · fuel at 45 min.
Volume backbone.
Rest / optional
Rest, or 30–40 min easy swim.
Recovery.
W10Cruise
run intensity 92/8
Cruise
Strength A · MS
~55 min heavy lower.
Nudge loads if last week was crisp.
Run · Z2
55 min easy.
Foundation.
Tempo · Z3
15 min warm-up · 2×10 min @ Z3 (5:35–5:45 /km) with 4 min jog · 10 min cool-down.
Longer continuous exposure at tempo.
Strength B · MS
~40 min upper + isometrics.
Easy legs.
Run · Z2 + strides
50 min easy + 4×20 s strides.
Turnover.
Long run · Z1–Z2
90 min · fuel every 40–45 min.
Approaching half-marathon duration.
Rest / optional
Rest, or 30–40 min easy swim.
Recovery.
W11Long & steady
run intensity 92/8
Long & steady
Strength A · MS
~55 min — last heavy week. Note your working loads for maintenance.
Strength peak banked.
Run · Z2
55 min easy.
Foundation.
Tempo · Z3
15 min warm-up · 20 min continuous @ Z3 (5:35–5:45 /km) · 10 min cool-down.
One unbroken tempo — the classic Base 3 session.
Strength B · MS
~40 min upper + isometrics.
Easy legs.
Run · Z1
45 min recovery jog.
Fresh for the biggest long run yet.
Long run · Z1–Z2
100 min · last 10 min at upper Z2 (~155 bpm) if feeling good.
Biggest run so far; a gentle finish teaches late-run posture.
Rest / optional
Rest, or 30–40 min easy swim.
Recovery.
W12Absorb Recovery
run intensity 93/7
Absorb Recovery
Strength · SM
First maintenance session, ~35 min: 2×6 at ~85% of MS loads (see library).
Keep what you built, cheaply.
Run · Z2
40 min easy.
Ticking over.
Run · tempo taste
40 min easy with 10 min @ Z3 in the middle.
Keep the tempo feel alive at half dose.
Rest
Full rest + 15 min mobility.
Adaptation day.
Rest
Full rest, or 20–30 min easy swim.
Zero impact.
Long run · Z1–Z2
60 min easy.
Reduced long run.
Rest + checkpoint
Full rest. Checkpoint: 5:40 /km should now feel clearly easier at the same HR than it did in week 9. If yes, Phase 4 is earned.
Aerobic efficiency is the whole scoreboard.
Phase 4 · Weeks 13–16
Build — Threshold & test
Wednesday graduates to cruise intervals at your lactate threshold (5:25–5:35 /km, HR building to ~179). Volume peaks around 40 km, strength stays in maintenance, and week 16 re-tests LTHR to set zones for the next block — a half/full-marathon build or the first triathlon base.
W13Threshold
run intensity 90/10
Threshold
Strength · SM
~35 min maintenance.
One dose keeps the gains.
Run · Z2 + strides
60 min easy + 4×20 s strides.
Foundation with spark.
Cruise intervals · threshold
15 min warm-up · 4×6 min @ 5:25–5:35 /km (HR drifts up to 172–179 by rep end) with 2 min jog · 10 min cool-down.
Classic threshold work at your tested LT pace — comfortably hard, in control. Coolest slot of the week.
Strength · micro-dose
Optional 10 min: calves + adductors.
Tendon insurance, nothing more.
Run · Z1
45 min recovery jog.
Clear runway into the long run.
Long run · Z1–Z2
100 min · fueled.
Volume backbone.
Rest / optional
Rest, or 45 min easy swim.
Triathlon bridge, if energy allows.
W14Cruise intervals
run intensity 89/11
Cruise intervals
Strength · SM
~35 min maintenance + optional daily micro-dose this phase.
Tendon insurance while volume peaks.
Run · Z2
60 min easy.
Foundation.
Cruise intervals · threshold
15 min warm-up · 3×10 min @ 5:25–5:35 /km with 3 min jog · 10 min cool-down.
30 min of quality — the biggest threshold volume of the plan.
Strength · micro-dose
Optional 10 min: calves + adductors.
Insurance.
Run · Z1
45 min recovery jog.
Runway.
Long run · Z1–Z2
110 min · last 15 min at upper Z2 (~155–159 bpm).
Half-marathon-plus duration with a working finish.
Rest / optional
Rest, or 30–40 min easy swim.
Recovery.
W15Peak
run intensity 89/11
Peak
Strength · SM
~35 min maintenance.
Steady.
Run · Z2 + strides
60 min easy + 4×20 s strides.
Foundation.
Cruise intervals · threshold
15 min warm-up · 2×15 min @ 5:25–5:35 /km with 4 min jog · 10 min cool-down.
Long, controlled threshold reps — half-marathon engine work.
Strength · micro-dose
Optional 10 min: calves + adductors.
Insurance.
Run · Z1
45 min recovery jog.
Runway.
Long run · Z1–Z2
115 min · biggest run of the block · carbs before, gel every 40 min, fluids throughout.
The base is officially rebuilt after this one.
Rest
Full rest.
You earned it before test week.
W16Test & reset Recovery
run intensity 92/8
Test & reset Recovery
Strength · light circuit
~30 min, AA-style, nothing heavy.
Stay loose, not loaded.
Run · Z2 + strides
40 min easy + 4×20 s strides.
Sharp, not tired.
Run · Z1
30 min very easy. No intensity this week until the test.
Ticking over.
Run · Z1 + strides
25 min very easy + 3×15 s strides.
Prime the legs.
Rest
Full rest. Hydrate, sleep, pick a flat test route — and the coolest hour you can find.
Fresh legs measure fitness; tired legs measure fatigue.
Test
Garmin Guided LT test, or a 30-min solo time trial (average HR of the final 20 min ≈ new LTHR; average pace ≈ new LT pace). Warm up 15 min first.
Compare against 179 bpm @ 5:24 /km — this sets the zones for whatever comes next.
Rest + plan
Full rest. Decide the next block: a half/full-marathon build, or a triathlon base — the swim habit is already seeded and the strength system carries straight over.
16 weeks of consistency is the real result. Everything else compounds from here.