Phase I — Foundation (Weeks 1–8)
Learn pristine form, build Z2 aerobic base, establish mobility range and recovery habits.
How it works
Overload = add a rep or 1–2.5 kg when you finish clean with ~1–2 reps in reserve.
Phase II — Build (Weeks 9–16)
Progressive overload on key lifts, introduce short threshold work, keep Z2 streak alive.
Phase III — Peak (Weeks 17–24)
Heavier strength blocks, specific workouts toward your goal, mobility under fatigue.
Phase IV — Marathon Block (Weeks 25–52)
Steady long-run progression, strength maintenance, deload waves, taper into race.
Principles at a glance
- Strength: 2–4 working sets per lift. Add a rep or 1–2.5 kg weekly if technique stays clean (RIR ~1–2).
- Endurance: 80–90% easy Z2, 10–20% quality (threshold/strides), 1 long session weekly.
- Mobility: Repeat key positions you need for lifting/running — slow, controlled ranges.
- Recovery: Sleep 7–9h; deload every 4th week; nasal breathing on easy work; fuel & hydrate.