Program
Run 5k under 20 minutes
Block periodization · 4 sessions / week · week 2967 of 16
LinearUndulatingBlock
Block 1
Base
Weeks 1–4
Block 2
Build
Weeks 5–8
Block 3
Intensify
Weeks 9–12 · deload week
Block 4
Peak / Taper
Weeks 13–16
This week
MonHard
VO2 Max Intervals
Aerobic power · 52 min
- Warm-up jog + drills12 min easy + 4 strides
- 5 x 1000m@ 5k pace − 8s/km, 2:30 jog
- Cool-down10 min Zone 1
TueModerate
Lower Strength
Squat + Hinge · 55 min
- Hack Squat4 x 6 @ RPE 7
- RDLs3 x 8 @ RPE 7
- Split Squats3 x 10 / leg
- Seated Calf Raise3 x 12
ThuHard
Threshold Session
Lactate clearance · 45 min
- Warm-up10 min easy
- 3 x 8 min@ threshold, 2 min float
- Cool-down8 min Zone 1
SatModerate
Zone 2 Long Run
Aerobic base · 70 min
- Steady run70 min, HR < 148
- Finish6 x 20s hill sprints
Adaptive adjustments this week
- Volume +6% — adherence held above 90% for two weeks.
- Intensity held — HRV 62 ms is at baseline, not above it.
- Recovery watch — sleep 7.2h is below the 7.5h target for your effort level.