Strength A · AA
Full-body circuit, ~40 min, RPE 5–6 (see library).
Tendon and adductor groundwork before volume arrives.
Base Rebuild — 16 Weeks
Return-to-run aerobic base for a half/full-marathon athlete heading toward triathlon. Start on any Monday.
LTHR 179 bpm
LT pace 5:24 /km
Peak week ~40 km
Runs/wk 3 → 4
Strength AA → MS → SM
Intensity zones — HR leads, pace follows
Anchored to your Garmin lactate-threshold test: 179 bpm @ 5:24 /km. Pace ranges are guides for flat terrain and mild weather; on hot or hilly days, trust heart rate. Keep cadence ≥ 170 spm on easy runs to protect the forefoot-strike mechanics.
| Zone | Heart rate | Pace guide | Used for |
|---|---|---|---|
| Z1 · Recovery | 134–143 bpm | 7:20–8:00 /km | Recovery runs, warm-ups |
| Z2 · Aerobic | 145–159 bpm | 6:25–7:15 /km | Foundation + long runs — the 80% |
| Zone X · avoid | 160–170 bpm | 5:55–6:20 /km | 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
Futsal is your 20%. The weekly match is a high-intensity, plyometric stressor, so this plan schedules only one hard run per week and keeps everything else genuinely easy. The schedule below assumes futsal on Wednesday. If it lands on Monday, swap the Monday and Wednesday sessions — the rest of the week stays put. Never do heavy leg strength or run intervals on futsal day or the following morning, and never skip the 10-minute pre-match warm-up (leg swings, adductor rockers, 3–4 progressive accelerations).
Missed a day? Let it go. Never stack sessions to "catch up" — resume the schedule 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 that lasts 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 (no hill sprints this block), and treat morning calf/Achilles stiffness as your early-warning light. Groin guardrails: if the adductors are sore the day after futsal, skip that week's Copenhagen planks but keep gentle ball squeezes.
Strength library Friel progression
Two sessions per week (one from Phase 3's max-strength block onward for the lower body). Session A = Monday, lower-body emphasis, always ≥ 48 h before futsal. Session B = Thursday evening, upper body / trunk / tendon work only — never heavy legs the day after futsal. Stop every set with reps in reserve; strength serves the running, not the mirror.
AAAnatomical Adaptation — Weeks 1–4
2×/wk · 2–3 sets × 12–15 · RPE 5–6 · rest 60–90 s
Anatomical Adaptation — Weeks 1–4
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 5–6
2×/wk · 3–4 sets × 8–10 · RPE 7 · rest ~2 min
Max Transition — Weeks 5–6
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 weeks 7+ don't shock the tendons.
MSMax Strength — Weeks 7–11 (not wk 8)
A heavy + B upper · 4–5 reps · RPE 8 · rest 2–3 min
Max Strength — Weeks 7–11 (not wk 8)
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 · no heavy 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 1–4
Base 1 — Re-entry
Rebuild the running habit at 3→4 runs/week, everything in Z1–Z2 (stay under ~150 bpm this month, matching your recent easy-run discipline). Strength = anatomical adaptation. The only intensity is futsal.
W01Re-entry
run intensity 100/0
Re-entry
Run · Z2
35 min easy · HR ≤ 148 · ~7:15–7:45 /km · cadence ≥ 170.
Reopen the aerobic engine. Conversational the whole way.
Futsal
Evening match. 10-min warm-up ritual first: leg swings, adductor rockers, 3–4 accelerations.
This is the week's entire high-intensity dose.
Strength B · AA
Upper/trunk/tendon session, ~35 min (evening) + 10 min calf–adductor mobility.
No running or heavy legs the morning after futsal.
Run · Z2
35 min easy · HR 145–150.
Frequency over distance in week one.
Long run · Z1–Z2
50 min · HR ≤ 150 · flat route.
Gentle duration re-introduction; walk breaks are allowed and smart.
Rest / optional
Rest, or 30 min very easy swim.
The triathlon bridge starts as recovery, not training.
W02Rhythm
run intensity 98/2
Rhythm
Strength A · AA
~45 min, same circuit, add a small load where week 1 felt trivial.
Progress by control, not weight.
Run · Z2
40 min easy · HR ≤ 150.
Aerobic foundation.
Futsal
Evening match + warm-up ritual.
High-intensity budget spent here.
Strength B · AA
~35 min + mobility.
Recovery-friendly: no leg loading after futsal.
Run · Z2 + strides
40 min easy, then 4×15 s relaxed strides on flat grass/track, full walk-back.
First neuromuscular touch — smooth, tall, never sprinting.
Long run · Z1–Z2
60 min · HR ≤ 152.
Longest run since the break — keep it boring.
Rest / optional
Rest, or 30–40 min easy swim.
Blood flow, zero impact.
W03Frequency
run intensity 98/2
Frequency
Strength A · AA
~45 min, final AA progression: 3 sets everywhere.
Last prep week before loads climb.
Run · Z2
40 min easy · HR ≤ 150.
Foundation.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
25 min recovery jog · HR < 143 · 7:45+ /km — evening, not morning.
Fourth weekly run enters as the easiest thing you do.
Strength B · AA
~35 min after the jog.
Stacked so Friday and Saturday stay fresh.
Run · Z2 + strides
40 min easy + 5×20 s strides, flat.
Mechanics under light speed.
Long run · Z1–Z2
65 min · HR ≤ 152.
Duration creeps, effort doesn't.
Rest / optional
Rest, or 30–40 min easy swim.
Optional means optional.
W04Absorb Recovery
run intensity 98/2
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.
Futsal
Play if the legs feel good; sit out or go half-effort if they're heavy.
Recovery week — futsal is the first thing to trim.
Rest
Full rest + 15 min calf/adductor mobility.
Adaptation happens here.
Run · Z2 + strides
30 min easy + 4×20 s strides.
Stay springy without load.
Long run · Z1–Z2
45 min easy.
Shortest long run of the plan — enjoy it.
Rest + checkpoint
Full rest. Checkpoint: morning calf/Achilles stiffness should be trending down, groin silent. If not, repeat week 4 before moving on.
The plan only moves as fast as the tendons.
Phase 2 · Weeks 5–8
Base 2 — Extend
Duration grows toward a 85-min long run; running stays entirely low-intensity plus strides. Strength transitions from adaptation loads to genuine max-strength work (hex-bar deadlift becomes the anchor).
W05Extend
run intensity 98/2
Extend
Strength A · MT
~50 min: hex-bar deadlift 4×8 and friends, RPE 7 (see library).
Loads climb; two clear days before futsal.
Run · Z2
45 min easy · HR 145–155 now allowed.
Z2 ceiling relaxes as the base returns.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
30 min recovery jog, evening.
Flush, don't train.
Strength B · MT
~40 min upper/trunk.
Legs untouched post-futsal.
Run · Z2 + strides
45 min easy + 6×20 s strides.
Turnover maintenance.
Long run · Z1–Z2
70 min · HR ≤ 155 · fuel with water; take a gel if > 75 min from now on.
Long-run habit rebuilding.
Rest / optional
Rest, or 40 min very easy spin.
Bike legs without bike stress.
W06Load
run intensity 98/2
Load
Strength A · MT
~50 min, add load on the hex-bar if all reps were crisp last week.
Final transition week.
Run · Z2
50 min easy.
Foundation.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
30 min recovery jog, evening.
Easiest run of the week.
Strength B · MT
~40 min.
Upper body only.
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 first.
W07Build depth
run intensity 98/2
Build depth
Strength A · MS
~55 min: 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.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
35 min recovery jog, evening.
Flush.
Strength B · MS
~40 min upper + calf isometrics + adductor squeezes.
Tendon work without leg loading.
Run · Z2 + strides
50 min easy + 8×20 s strides.
Biggest stride set of the base.
Long run · Z1–Z2
85 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 98/2
Absorb Recovery
Strength · light circuit
~30 min AA-style circuit, no heavy lifts this week.
Deload between MT and full MS.
Run · Z2
40 min easy.
Ticking over.
Futsal · optional
Play light or skip.
Trim intensity in recovery weeks.
Rest
Full rest + 15 min mobility.
Adaptation day.
Run · Z2 + strides
35 min easy + 4×20 s strides.
Light and springy.
Long run · Z1–Z2
55 min easy.
Half-volume long run.
Rest + checkpoint
Full rest. Checkpoint at halfway: 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 — First quality
One controlled tempo (Z3) session per week joins the schedule — the moderate 10–15% of your run time, with futsal still covering the top end. Max strength continues through week 11, then drops to maintenance. Long run reaches 100 minutes.
W09First quality
run intensity 93/7
First quality
Strength A · MS
~55 min heavy lower (see library).
Strength peak block continues.
Run · Z2
50 min easy.
Foundation.
Futsal
Evening match + warm-up ritual.
High-intensity dose.
Run · Z1
30 min recovery jog, evening.
Fresh for Friday.
Strength B · MS
~40 min upper + isometrics.
No legs.
Tempo · Z3
15 min Z1–Z2 warm-up · 3×5 min @ Z3 (HR 172–179 · 5:35–5:50 /km) with 3 min jog recoveries · 10 min Z1 cool-down.
First moderate dose in months. If HR climbs past 179 mid-rep, end the rep — the stimulus is control, not heroics.
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.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
30 min recovery jog, evening.
Flush.
Strength B · MS
~40 min upper + isometrics.
No legs.
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.
Long run · Z1–Z2
90 min · fuel every 40–45 min.
Approaching half-marathon duration.
Rest / optional
Rest, or 40 min easy spin.
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.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
35 min recovery jog, evening.
Flush.
Strength B · MS
~40 min upper + isometrics.
No legs.
Tempo · Z3
15 min warm-up · 20 min continuous @ Z3 (5:35–5:45 /km) · 10 min cool-down.
One unbroken tempo — the classic Fitzgerald Base 3 session.
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.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Rest
Full rest + 15 min mobility.
Adaptation day.
Run · Z2 with tempo taste
40 min easy with 10 min @ Z3 in the middle.
Keep the tempo feel alive at half dose.
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
Cruise intervals at your lactate threshold (5:25–5:35 /km, HR building to ~179) become the weekly quality session. Volume peaks at ~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
55 min easy + 4×20 s strides.
Foundation with spark.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
30 min recovery jog, evening.
Fresh for Friday.
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.
Long run · Z1–Z2
100 min · fueled.
Volume backbone.
Rest / optional
Rest, or 45 min easy swim or spin.
Triathlon bridge, if energy allows.
W14Cruise intervals
run intensity 90/10
Cruise intervals
Strength · SM
~35 min maintenance + optional daily micro-dose this phase.
Tendon insurance while volume peaks.
Run · Z2
60 min easy.
Foundation.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
35 min recovery jog, evening.
Flush.
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.
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 90/10
Peak
Strength · SM
~35 min maintenance.
Steady.
Run · Z2 + strides
60 min easy + 4×20 s strides.
Foundation.
Futsal
Evening match + warm-up ritual.
Intensity dose.
Run · Z1
35 min recovery jog, evening.
Fresh for Friday.
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.
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.
Futsal · optional
Skip or play light — protect Saturday's test.
One week where the match yields.
Run · Z1 + strides
25 min very easy + 3×15 s strides.
Prime the legs.
Rest
Full rest. Hydrate, sleep, pick a flat test route.
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/bike habit is already seeded and the strength system carries straight over.
16 weeks of consistency is the real result. Everything else compounds from here.