Phase 1: Rebuild

Week 1

Rebuilding aerobic base with consistent threshold work. Focus on running form, easy day discipline, and establishing Z2/Z3 foundations.

Week 1 of 270%

Next checkpoint: Baseline parkrun — ~22:30 (in 3 weeks)

⚡ 5×3 min Threshold Intervals

Z3 Lactate Threshold

5×3 min at threshold effort (5:15–5:30/km) with 90 sec jog recovery. 10 min warmup, 8 min cooldown.

5:15–5:30/km153–163bpm5–6km

🏃 Easy Run

Z1 Easy/Recovery

Easy 4–5km at 6:15–6:30/km. Keep HR below 140bpm. Conversational pace.

6:15–6:30/km108–135bpm4–5km

🛤️ 7–8km Long Run

Z2 Aerobic Base

7–8km at easy-moderate pace (5:45–6:15/km). Stay in Z2.

5:45–6:15/km135–153bpm7–8km

🚴 Peloton Cycling

30–45 min cycling session (moderate intensity, recovery focus).

🚴 Peloton Cycling

30–45 min cycling session (can include intervals if feeling good).

🏋️ Weight Training

30–45 min strength session (legs/upper/core rotation).

Key RulesShow