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This week's sessions
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Tuesday · Main strength
Goblet squat2–3×6–8 · 2–4 reps in reserve
RDL2–3×6–8
Bulgarian split squat2×6 / leg
Hip thrust2×8–10
Standing resisted hip flexion2–3×8–10 / leg · 2s hold
Single-leg calf raise2–3×10–12 / leg
Copenhagen plank2×20–30s / side · knee-supported first
Pallof + dead bug2×8–10 / side + 2×6–8 / side
Thursday · Maintenance
Short foot2×8 · 5s
Tibialis posterior2×12
SL balance + arch2×30s
Resisted hip-flexor march2×10 / leg
Glute bridge2×10
Dead bug + Pallof2×6–8 + 2×8 / side
Saturday · Pre-long-run primer
Gentle fascia work30–45s each area
Short foot2×5 · 5s
Tib post1–2×10
Balance + arch2×20–30s
Dead bug + bird dog2×6 / side
Bridge + Pallof2×8–10 + 2×8 / side
Before a 28–32 km or marathon-specific Sunday, reduce this to 10–15 minutes or skip it if your legs already feel excellent.
Saved workout logs
Pace ranges
Recovery6:10–6:40/km
Easy5:50–6:25/km
Medium-long aerobic5:40–6:10/km
Steady5:10–5:25/km
Marathon pace4:50–4:54/km
Threshold4:20–4:28/km PROVISIONAL
Intervals3:58–4:05/km PROVISIONAL
Recovery rules
Strides: 15–20s fast-relaxed → 75–90s easy/full recovery; after final stride → 90–120s easy before main work.
T reps 1–1.6 km: 60–90s jog. T reps 2–3 km: 90s–2:00 jog.
I reps: typically 2:30–3:00 easy jog. 400 m economy work gets generous recovery.
Execution rules
Never beat an interval target just because you can.
Friday is usually marathon-specific or steady—not automatically threshold.
If mileage harms Tuesday/Friday quality or Sunday long-run execution, reduce volume.
Worsening pain, altered gait, swelling, locking, giving way, or pain ≥3/10 = stop/modify.