Season plan
19-week build
| Week | Phase | Volume | Races |
|---|---|---|---|
| 2026-04-20 | basec1 | 22 mi | |
| 2026-04-27 | basec1 | 23 mi | |
| 2026-05-04 | basec1 | 24 mi | |
| 2026-05-11 | basec1 | 20.5 mi | |
| 2026-05-18 | basec2 | 26 mi | |
| 2026-05-25 | buildc2 | 27 mi | |
| 2026-06-01 | buildc2 | 28 mi | |
| 2026-06-08 | buildc2 | 23.8 mi | |
| 2026-06-15 | buildc3 | 30 mi | |
| 2026-06-22 | buildc3 | 31 mi | |
| 2026-06-29 | buildc3 | 32 mi | |
| 2026-07-06 | buildc3 | 27.1 mi | |
| 2026-07-13 | buildc4 | 34 mi | |
| 2026-07-20 | buildc4 | 35 mi | |
| 2026-07-27 | buildc4 | 36 mi | |
| 2026-08-03 | peakc4 | 36 mi | |
| 2026-08-10 | peakc5 | 34.2 mi | |
| 2026-08-17 | taperc5 | 25.2 mi | |
| 2026-08-24 | taperc5 | 19.8 mi |
Next few weeks
Week of 2026-06-01 · build
| Mon | 3.0 mi | recovery10:23–11:05/mi Recovery run, 3 mi @ 10:23–11:05/mi | |
| Tue | 3.3 mi | maintenance9:38–9:58/mi Maintenance run, 3.3 mi @ 9:38–9:58/mi | |
| Wed | 4.3 mi | threshold8:31–8:44/mi Threshold workout — 1.1 mi w/u, ~2.1 mi @ 8:31–8:44/mi, 1.1 mi c/d (4.3 mi total) | |
| Thu | 3.0 mi | easy9:58–10:30/mi Easy run, 3 mi @ 9:58–10:30/mi. 4–6 × 20" strides if feeling good | |
| Fri | 3.3 mi | maintenance9:38–9:58/mi Maintenance run, 3.3 mi @ 9:38–9:58/mi | |
| Sat | 3.7 mi | intervals8:19–8:32/mi Interval workout — 1 mi w/u, ~1.7 mi @ 8:19–8:32/mi, 1 mi c/d (3.7 mi total) | |
| Sun | 7.3 mi | long9:58–10:30/mi Long run 7.3 mi @ 8:55–9:11/mi, relaxed aerobic effort. |
Week of 2026-06-08 · build (draft)
| Mon | 2.6 mi | recovery10:23–11:05/mi Recovery run, 2.6 mi @ 10:23–11:05/mi | |
| Tue | 2.8 mi | maintenance9:38–9:58/mi Maintenance run, 2.8 mi @ 9:38–9:58/mi | |
| Wed | 3.6 mi | threshold8:31–8:44/mi Threshold workout — 1 mi w/u, ~1.6 mi @ 8:31–8:44/mi, 1 mi c/d (3.6 mi total) | |
| Thu | 2.6 mi | easy9:58–10:30/mi Easy run, 2.6 mi @ 9:58–10:30/mi. 4–6 × 20" strides if feeling good | |
| Fri | 2.8 mi | maintenance9:38–9:58/mi Maintenance run, 2.8 mi @ 9:38–9:58/mi | |
| Sat | 3.1 mi | intervals8:19–8:32/mi Interval workout — 1 mi w/u, ~1.1 mi @ 8:19–8:32/mi, 1 mi c/d (3.1 mi total) | |
| Sun | 6.2 mi | long9:58–10:30/mi Long run 6.2 mi @ 8:55–9:11/mi, relaxed aerobic effort. |
Week of 2026-06-15 · build (draft)
| Mon | 3.3 mi | recovery10:23–11:05/mi Recovery run, 3.3 mi @ 10:23–11:05/mi | |
| Tue | 3.6 mi | maintenance9:38–9:58/mi Maintenance run, 3.6 mi @ 9:38–9:58/mi | |
| Wed | 4.6 mi | threshold8:31–8:44/mi Threshold workout — 1.2 mi w/u, ~2.2 mi @ 8:31–8:44/mi, 1.2 mi c/d (4.6 mi total) | |
| Thu | 3.3 mi | easy9:58–10:30/mi Easy run, 3.3 mi @ 9:58–10:30/mi. 4–6 × 20" strides if feeling good | |
| Fri | 3.6 mi | maintenance9:38–9:58/mi Maintenance run, 3.6 mi @ 9:38–9:58/mi | |
| Sat | 3.9 mi | intervals8:19–8:32/mi Interval workout — 1 mi w/u, ~1.9 mi @ 8:19–8:32/mi, 1 mi c/d (3.9 mi total) | |
| Sun | 7.8 mi | long9:58–10:30/mi Long run 7.8 mi @ 8:55–9:11/mi, relaxed aerobic effort. |
Week of 2026-06-22 · build (draft)
| Mon | 3.4 mi | recovery10:23–11:05/mi Recovery run, 3.4 mi @ 10:23–11:05/mi | |
| Tue | 3.7 mi | maintenance9:38–9:58/mi Maintenance run, 3.7 mi @ 9:38–9:58/mi | |
| Wed | 4.7 mi | threshold8:31–8:44/mi Threshold workout — 1.2 mi w/u, ~2.3 mi @ 8:31–8:44/mi, 1.2 mi c/d (4.7 mi total) | |
| Thu | 3.4 mi | easy9:58–10:30/mi Easy run, 3.4 mi @ 9:58–10:30/mi. 4–6 × 20" strides if feeling good | |
| Fri | 3.7 mi | maintenance9:38–9:58/mi Maintenance run, 3.7 mi @ 9:38–9:58/mi | |
| Sat | 4.0 mi | intervals8:19–8:32/mi Interval workout — 1 mi w/u, ~2 mi @ 8:19–8:32/mi, 1 mi c/d (4 mi total) | |
| Sun | 8.1 mi | long9:58–10:30/mi Long run 8.1 mi @ 8:55–9:11/mi, relaxed aerobic effort. |
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.