Season plan
17-week build
| Week | Phase | Volume | Races |
|---|---|---|---|
| 2026-04-20 | basec1 | 38 mi | |
| 2026-04-27 | basec1 | 39.2 mi | |
| 2026-05-04 | basec1 | 40.3 mi | |
| 2026-05-11 | basec1 | 34 mi | |
| 2026-05-18 | buildc2 | 42.7 mi | |
| 2026-05-25 | buildc2 | 43.8 mi | |
| 2026-06-01 | buildc2 | 45 mi | |
| 2026-06-08 | buildc2 | 37.9 mi | |
| 2026-06-15 | buildc3 | 47.3 mi | |
| 2026-06-22 | buildc3 | 48.5 mi | |
| 2026-06-29 | buildc3 | 49.7 mi | |
| 2026-07-06 | buildc3 | 41.7 mi | |
| 2026-07-13 | buildc4 | 52 mi | |
| 2026-07-20 | peakc4 | 52 mi | |
| 2026-07-27 | peakc4 | 49.4 mi | |
| 2026-08-03 | taperc4 | 36.4 mi | |
| 2026-08-10 | taperc5 | 28.6 mi |
Next few weeks
Week of 2026-06-01 · build
| Mon | 4.9 mi | recovery8:54–9:36/mi Recovery run, 4.9 mi @ 8:54–9:36/mi | |
| Tue | 5.4 mi | maintenance8:09–8:29/mi Maintenance run, 5.4 mi @ 8:09–8:29/mi | |
| Wed | 6.9 mi | threshold7:02–7:15/mi Threshold workout — 1.7 mi w/u, ~3.5 mi @ 7:02–7:15/mi, 1.7 mi c/d (6.9 mi total) | |
| Thu | 4.9 mi | easy8:29–9:01/mi Easy run, 4.9 mi @ 8:29–9:01/mi. 4–6 × 20" strides if feeling good | |
| Fri | 5.4 mi | maintenance8:09–8:29/mi Maintenance run, 5.4 mi @ 8:09–8:29/mi | |
| Sat | 5.9 mi | intervals6:51–7:03/mi Interval workout — 1.5 mi w/u, ~2.9 mi @ 6:51–7:03/mi, 1.5 mi c/d (5.9 mi total) | |
| Sun | 11.7 mi | long8:29–9:01/mi Long run 11.7 mi @ 7:26–7:42/mi, relaxed aerobic effort. |
Week of 2026-06-08 · build (draft)
| Mon | 4.1 mi | recovery8:54–9:36/mi Recovery run, 4.1 mi @ 8:54–9:36/mi | |
| Tue | 4.5 mi | maintenance8:09–8:29/mi Maintenance run, 4.5 mi @ 8:09–8:29/mi | |
| Wed | 5.8 mi | threshold7:02–7:15/mi Threshold workout — 1.5 mi w/u, ~2.8 mi @ 7:02–7:15/mi, 1.5 mi c/d (5.8 mi total) | |
| Thu | 4.1 mi | easy8:29–9:01/mi Easy run, 4.1 mi @ 8:29–9:01/mi. 4–6 × 20" strides if feeling good | |
| Fri | 4.5 mi | maintenance8:09–8:29/mi Maintenance run, 4.5 mi @ 8:09–8:29/mi | |
| Sat | 4.9 mi | intervals6:51–7:03/mi Interval workout — 1.2 mi w/u, ~2.5 mi @ 6:51–7:03/mi, 1.2 mi c/d (4.9 mi total) | |
| Sun | 9.9 mi | long8:29–9:01/mi Long run 9.9 mi @ 7:26–7:42/mi, relaxed aerobic effort. |
Week of 2026-06-15 · build (draft)
| Mon | 5.1 mi | recovery8:54–9:36/mi Recovery run, 5.1 mi @ 8:54–9:36/mi | |
| Tue | 5.7 mi | maintenance8:09–8:29/mi Maintenance run, 5.7 mi @ 8:09–8:29/mi | |
| Wed | 7.2 mi | threshold7:02–7:15/mi Threshold workout — 1.8 mi w/u, ~3.6 mi @ 7:02–7:15/mi, 1.8 mi c/d (7.2 mi total) | |
| Thu | 5.1 mi | easy8:29–9:01/mi Easy run, 5.1 mi @ 8:29–9:01/mi. 4–6 × 20" strides if feeling good | |
| Fri | 5.7 mi | maintenance8:09–8:29/mi Maintenance run, 5.7 mi @ 8:09–8:29/mi | |
| Sat | 6.2 mi | intervals6:51–7:03/mi Interval workout — 1.6 mi w/u, ~3 mi @ 6:51–7:03/mi, 1.6 mi c/d (6.2 mi total) | |
| Sun | 12.3 mi | long8:29–9:01/mi Long run 12.3 mi: easy aerobic with marathon-pace segments @ 7:26–7:42/mi. Stay controlled — leave a bit on the table. |
Week of 2026-06-22 · build (draft)
| Mon | 5.3 mi | recovery8:54–9:36/mi Recovery run, 5.3 mi @ 8:54–9:36/mi | |
| Tue | 5.8 mi | maintenance8:09–8:29/mi Maintenance run, 5.8 mi @ 8:09–8:29/mi | |
| Wed | 7.4 mi | threshold7:02–7:15/mi Threshold workout — 1.9 mi w/u, ~3.6 mi @ 7:02–7:15/mi, 1.9 mi c/d (7.4 mi total) | |
| Thu | 5.3 mi | easy8:29–9:01/mi Easy run, 5.3 mi @ 8:29–9:01/mi. 4–6 × 20" strides if feeling good | |
| Fri | 5.8 mi | maintenance8:09–8:29/mi Maintenance run, 5.8 mi @ 8:09–8:29/mi | |
| Sat | 6.3 mi | intervals6:51–7:03/mi Interval workout — 1.6 mi w/u, ~3.1 mi @ 6:51–7:03/mi, 1.6 mi c/d (6.3 mi total) | |
| Sun | 12.6 mi | long8:29–9:01/mi Long run 12.6 mi: easy aerobic with marathon-pace segments @ 7:26–7:42/mi. Stay controlled — leave a bit on the table. |
Set up / regenerate season
Enter the goal race, a recent race for fitness, weekly volume, and any key races. Generating replaces the current races and plan.