Training Phases
Your training is split into three distinct phases. Click a phase to highlight the corresponding weeks on the calendar and see how your training evolves over time.
Your Interactive Calendar
This calendar is your day-by-day guide. Each card contains your scheduled workout. The colors help you quickly identify the type of activity planned for the day.
Weekly Volume Progression
This chart shows your total planned running distance each week. Notice how the volume builds progressively during the foundation and speed phases, and then decreases significantly during the taper phase to ensure you are rested and strong for race day.
Run Type Glossary
Understanding each workout type is key to training effectively. Use this glossary to learn the purpose and target pace for every activity in your plan.
Easy / Long Run
Pace: 5:40 - 6:10 /km
Conversational pace. Builds your aerobic base and endurance.
Tempo Run
Pace: 4:55 - 5:05 /km
A "comfortably hard" effort. Improves your ability to sustain speed over longer distances.
Interval Run
Pace: 4:30 - 4:45 /km
Faster bursts of running with recovery. Improves top-end speed and running economy.
Strength & Cross-Training
Builds a stronger, more resilient body to prevent injuries. Can be weights, cycling, swimming, etc.
Rest
Absolutely critical. Your body adapts and gets stronger during rest periods.
Race Day!
Target Pace: 5:12 /km
The final test. Trust your training, pace yourself, and enjoy the achievement!