Runs

From: To:
Interval: reps –
race long workout steady easy recovery LT1 tempo threshold CV vo2max repetition 5k-pace 10k-pace hm-pace fm-pace dnf fartlek gps-art hills ignore no-vdot problematic progression stroller warmup
2×20m 3×100m 4×100m 5×100m 6×100m 7×100m 8×100m 10×100m 11×100m 3×150m 6×150m 8×150m 10×150m 11×150m 12×150m 13×150m 19×150m 3×200m 4×200m 5×200m 6×200m 7×200m 8×200m 9×200m 10×200m 11×200m 12×200m 15×200m 18×200m 20×200m 3×300m 6×300m 8×300m 10×300m 30×300m 3×400m 4×400m 5×400m 6×400m 8×400m 9×400m 10×400m 12×400m 13×400m 14×400m 15×400m 16×400m 18×400m 22×400m 23×400m 30×400m 2×500m 3×500m 4×500m 5×500m 8×500m 10×500m 12×500m 20×500m 6×600m 10×600m 15×600m 2×800m 3×800m 4×800m 5×800m 6×800m 8×800m 10×800m 12×800m 2×1km 3×1km 4×1km 5×1km 6×1km 7×1km 8×1km 9×1km 10×1km 12×1km 15×1km 2×1.1km 6×1.2km 8×1.2km 2×1.5km 3×1.5km 4×1.5km 5×1.5km 6×1.5km 7×1.5km 8×1.5km 5×1.6km 6×1.6km 5×1.9km 1×2km 2×2km 3×2km 4×2km 5×2km 6×2km 1×2.5km 1×3km 3×3km 4×3km 2×3.5km 1×4km 2×4km 3×4km 1×5km 2×5km 3×5km 1×6km 2×6km 1×7km 1×7.5km 1×8km 1×8.5km 1×9km 1×10km 1×12km 1×14km 1×15km 1×19km 1×20km 5×15sec 3×20sec 4×20sec 3×30sec 4×30sec 5×30sec 2×45sec 10×1min 10×75sec 2×90sec 3×90sec 8×90sec 9×90sec 2×2min 10×4min 2×5min 3×5min 7×5min 3×6min 5×7min 3×8min 5×8min 5×10min 3×13min 2×15min 3×15min 4×15min 2×20min 2×25min
km pace hr rTSS Imp Suf
Mon 28 Oct 2024 – Sun 3 Nov 2024 64.3 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 58–67 km · rTSS 393 / Target 322–372 · TSB Mon +18.4 · Ramp -1.9 · Mono 1.34 · 22% fast (4w) · 2 quality · 64 km · long 1d ago
Sat 2 Nov Sat 2 02.11.24 long steady Afternoon Run 21.0 km 4:50 /km 144 bpm 122 113 120 Thu 31 Oct Thu 31 31.10.24 workout CV 10k-pace 3×3km 3 * 3@4:00 / 4' 16.9 km 4:51 /km 149 bpm 110 105 108 Wed 30 Oct Wed 30 30.10.24 recovery Lunch Run 11.3 km 5:43 /km 130 bpm 55 50 19 Tue 29 Oct Tue 29 29.10.24 workout vo2max 5k-pace 10×1km 10 * 1 km by feel / 1 minute rest 15.1 km 4:54 /km 144 bpm 106 84 79
Mon 21 Oct 2024 – Sun 27 Oct 2024 38.6 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.5/wk) — add easy volume if not intentional. Target 60–69 km · rTSS 233 / Target 329–379 · TSB Mon -11.4 · Ramp -6.5 · Mono 1.54 · 19% fast (4w) · 1 quality · 39 km · long 8d ago
Sat 26 Oct Sat 26 26.10.24 steady Lunch Run 12.3 km 4:50 /km 146 bpm 71 72 79 Tue 22 Oct Tue 22 22.10.24 workout CV 10k-pace 2×5km 2*5@4:00 13.7 km 4:43 /km 148 bpm 94 81 79 Mon 21 Oct Mon 21 21.10.24 easy Lunch Run 12.7 km 5:14 /km 133 bpm 68 54 26
Mon 14 Oct 2024 – Sun 20 Oct 2024 105.7 km
3rd build week — approaching the ceiling. Cap at +10% volume. Target 89–93 km · rTSS 604 / Target 494–518 · TSB Mon -8.8 · Ramp +2.2 · Mono 1.51 · 24% fast (4w) · 2 quality · 106 km · long 1d ago
Sun 20 Oct Sun 20 20.10.24 recovery Morning Run 11.7 km 5:47 /km 120 bpm 57 38 15 Sat 19 Oct Sat 19 19.10.24 recovery Afternoon Run 13.4 km 5:42 /km 136 bpm 66 69 42 Sat 19 Oct Sat 19 19.10.24 long workout CV 10k-pace 2×4km 6*(1@3:50/0.5@4:10) 19.2 km 5:21 /km 139 bpm 121 105 76 Fri 18 Oct Fri 18 18.10.24 recovery Morning Run 12.3 km 6:00 /km 125 bpm 58 48 18 Thu 17 Oct Thu 17 17.10.24 easy Evening Run 12.4 km 5:18 /km 134 bpm 66 57 31 Wed 16 Oct Wed 16 16.10.24 workout repetition 10×400m 10 по 400 10.0 km 5:46 /km 138 bpm 80 57 41 Tue 15 Oct Tue 15 15.10.24 easy Morning Run 13.2 km 5:20 /km 143 bpm 84 76 74 Mon 14 Oct Mon 14 14.10.24 easy Evening Run 13.4 km 5:15 /km 131 bpm 72 53 24
Mon 7 Oct 2024 – Sun 13 Oct 2024 106.2 km
2nd build week — good rhythm. Volume up to +15%. Target 91–97 km · rTSS 579 / Target 507–540 · TSB Mon -4.3 · Ramp +1.9 · Mono 1.48 · 23% fast (4w) · 1 quality · 106 km · long 1d ago
Sun 13 Oct Sun 13 13.10.24 easy Morning Run 7.7 km 5:32 /km 127 bpm 39 30 13 Sat 12 Oct Sat 12 12.10.24 long steady Morning Run 30.1 km 5:11 /km 143 bpm 163 167 175 Fri 11 Oct Fri 11 11.10.24 LT1 Lunch Run 16.3 km 4:35 /km 148 bpm 103 91 107 Thu 10 Oct Thu 10 10.10.24 easy Morning Run 12.3 km 5:26 /km 130 bpm 64 51 22 Wed 9 Oct Wed 9 09.10.24 workout repetition 8×100m Morning Run 14.2 km 5:30 /km 141 bpm 76 79 69 Tue 8 Oct Tue 8 08.10.24 easy Afternoon Run 13.8 km 5:22 /km 133 bpm 73 59 28 Mon 7 Oct Mon 7 07.10.24 easy Afternoon Run 11.6 km 5:26 /km 130 bpm 61 46 20
Mon 30 Sep 2024 – Sun 6 Oct 2024 105.8 km
First build week after recovery — solid base, standard load. Volume spiked +31% vs average — watch for overuse. Target 85–90 km · rTSS 568 / Target 480–512 · TSB Mon +14.6 · Ramp +2.1 · Mono 1.53 · 28% fast (4w) · 106 km · long 1d ago
Sun 6 Oct Sun 6 06.10.24 easy Lunch Run 14.0 km 5:33 /km 130 bpm 71 58 23 Sat 5 Oct Sat 5 05.10.24 long easy Morning Run 22.3 km 5:33 /km 131 bpm 112 93 40 Fri 4 Oct Fri 4 04.10.24 long steady Morning Run 24.5 km 4:52 /km 143 bpm 143 127 127 Thu 3 Oct Thu 3 03.10.24 long recovery Morning Run 21.2 km 5:38 /km 137 bpm 106 107 70 Wed 2 Oct Wed 2 02.10.24 workout Afternoon Run 13.5 km 5:00 /km 139 bpm 81 66 53 Mon 30 Sep Mon 30 30.09.24 easy Morning Run 10.4 km 5:21 /km 126 bpm 55 37 15
Mon 23 Sep 2024 – Sun 29 Sep 2024 49.5 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 60–69 km · rTSS 272 / Target 340–392 · TSB Mon +5.1 · Ramp -5.2 · Mono 1.56 · 31% fast (4w) · 1 quality · 50 km · long 1d ago
Sat 28 Sep Sat 28 28.09.24 long easy Morning Run 27.9 km 5:24 /km 135 bpm 145 131 81 Fri 27 Sep Fri 27 27.09.24 workout tempo 1×8km Afternoon Run 11.2 km 4:40 /km 152 bpm 72 73 85 Thu 26 Sep Thu 26 26.09.24 easy Morning Run 10.3 km 5:23 /km 130 bpm 55 41 20
Mon 16 Sep 2024 – Sun 22 Sep 2024 76.8 km
Maintenance week — hold current load. High monotony (2.31) — vary paces more. Target 91–100 km · rTSS 463 / Target 509–563 · TSB Mon -4.3 · Ramp -1.5 · Mono 2.31 · 27% fast (4w) · 3 quality · 77 km · long 2d ago
Sun 22 Sep Sun 22 22.09.24 steady Afternoon Run 10.1 km 5:00 /km 140 bpm 57 49 46 Fri 20 Sep Fri 20 20.09.24 long workout repetition 6×1.2km 6*(1@3:50+0.2@3:20/0.3) 16.5 km 5:33 /km 137 bpm 114 89 63 Thu 19 Sep Thu 19 19.09.24 workout repetition 6×200m Morning Run 10.3 km 5:32 /km 123 bpm 56 36 17 Wed 18 Sep Wed 18 18.09.24 easy Morning Run 14.0 km 5:27 /km 126 bpm 73 50 19 Tue 17 Sep Tue 17 17.09.24 workout repetition 8×800m 8*0.8@3:30/0.2 13.5 km 5:28 /km 131 bpm 99 62 43 Mon 16 Sep Mon 16 16.09.24 recovery Morning Run 12.3 km 5:39 /km 126 bpm 64 47 22
Mon 9 Sep 2024 – Sun 15 Sep 2024 105.4 km
First build week after recovery — solid base, standard load. High monotony (2.49) — vary paces more. Target 94–101 km · rTSS 574 / Target 546–582 · TSB Mon -5.9 · Ramp +1.2 · Mono 2.49 · 26% fast (4w) · 2 quality · 105 km · long 2d ago
Sun 15 Sep Sun 15 15.09.24 recovery Morning Run 10.2 km 5:41 /km 123 bpm 51 36 14 Sat 14 Sep Sat 14 14.09.24 recovery Morning Run 1.3 km 6:10 /km 125 bpm 6 5 2 Sat 14 Sep Sat 14 14.09.24 CV In memory of and solidarity with parkrun 5.0 km 3:51 /km 163 bpm 37 33 49 Sat 14 Sep Sat 14 14.09.24 recovery Morning Run 5.6 km 5:44 /km 131 bpm 28 24 10 Fri 13 Sep Fri 13 13.09.24 long easy Afternoon Run 24.0 km 5:21 /km 137 bpm 125 119 88 Thu 12 Sep Thu 12 12.09.24 easy Morning Run 12.5 km 5:24 /km 125 bpm 66 43 16 Wed 11 Sep Wed 11 11.09.24 workout tempo hm-pace 2×5km 2×20min Morning Run 13.7 km 4:37 /km 136 bpm 89 57 51 Tue 10 Sep Tue 10 10.09.24 recovery Morning Run 10.0 km 5:43 /km 120 bpm 50 32 13 Mon 9 Sep Mon 9 09.09.24 easy Evening Run 10.1 km 5:14 /km 123 bpm 54 32 12 Mon 9 Sep Mon 9 09.09.24 easy Morning Run 12.9 km 5:22 /km 125 bpm 68 45 17
Mon 2 Sep 2024 – Sun 8 Sep 2024 90.6 km
Maintenance week — hold current load. High monotony (2.27) — vary paces more. Target 88–97 km · rTSS 521 / Target 506–560 · TSB Mon -4.7 · Ramp +0.3 · Mono 2.27 · 30% fast (4w) · 3 quality · 91 km · long 1d ago
Sun 8 Sep Sun 8 08.09.24 easy Morning Run 1.5 km 5:35 /km 139 bpm 8 8 6 Sun 8 Sep Sun 8 08.09.24 workout CV 5×7min 5*7'@4:00/1' 13.3 km 4:51 /km 134 bpm 87 56 46 Sat 7 Sep Sat 7 07.09.24 long easy Morning Run 25.0 km 5:29 /km 134 bpm 128 116 64 Fri 6 Sep Fri 6 06.09.24 easy Lunch Run 15.4 km 5:21 /km 135 bpm 81 71 45 Thu 5 Sep Thu 5 05.09.24 workout vo2max 5k-pace 8×1km 8*1@(📈 3:58-3:37)/2' 13.5 km 4:43 /km 147 bpm 92 78 85 Wed 4 Sep Wed 4 04.09.24 steady Afternoon Run 2.3 km 4:40 /km 141 bpm 11 14 10 Tue 3 Sep Tue 3 03.09.24 recovery Morning Run 7.9 km 6:13 /km 107 bpm 36 19 8 Mon 2 Sep Mon 2 02.09.24 workout CV 10k-pace 4×2km 4*8′@4:00/2′ 11.6 km 4:57 /km 134 bpm 78 51 43
Mon 26 Aug 2024 – Sun 1 Sep 2024 94.8 km
Maintenance week — hold current load. High monotony (2.49) — vary paces more. Target 85–94 km · rTSS 532 / Target 500–552 · TSB Mon -3.7 · Ramp +0.5 · Mono 2.49 · 30% fast (4w) · 2 quality · 95 km · long 1d ago
Sun 1 Sep Sun 1 01.09.24 easy Morning Run 13.2 km 5:35 /km 122 bpm 67 44 19 Sat 31 Aug Sat 31 31.08.24 long steady Morning Run 23.4 km 5:10 /km 138 bpm 128 111 84 Fri 30 Aug Fri 30 30.08.24 easy Lunch Run 3.6 km 5:35 /km 129 bpm 18 15 5 Fri 30 Aug Fri 30 30.08.24 CV 5km @4:20 📈 (+10) 5.0 km 4:00 /km 159 bpm 35 32 44 Fri 30 Aug Fri 30 30.08.24 tempo 5km @4:30 📈 (+10) 5.0 km 4:10 /km 154 bpm 34 29 38 Fri 30 Aug Fri 30 30.08.24 recovery Morning Run 1.4 km 6:10 /km 121 bpm 7 5 2 Thu 29 Aug Thu 29 29.08.24 easy Morning Run 10.2 km 5:26 /km 123 bpm 53 34 13 Wed 28 Aug Wed 28 28.08.24 recovery Morning Run 10.1 km 5:51 /km 113 bpm 49 27 11 Tue 27 Aug Tue 27 27.08.24 workout Morning Run 12.5 km 5:47 /km 138 bpm 92 69 55 Mon 26 Aug Mon 26 26.08.24 recovery Morning Run 10.2 km 5:52 /km 116 bpm 49 30 12
Mon 19 Aug 2024 – Sun 25 Aug 2024 91.6 km
Maintenance week — hold current load. High monotony (2.48) — vary paces more. Target 85–94 km · rTSS 517 / Target 503–556 · TSB Mon -5.5 · Ramp +0.2 · Mono 2.48 · 31% fast (4w) · 1 quality · 92 km · long 8d ago
Sun 25 Aug Sun 25 25.08.24 recovery Morning Run 10.3 km 5:46 /km 119 bpm 50 33 13 Sat 24 Aug Sat 24 24.08.24 recovery Morning Run 7.2 km 5:56 /km 130 bpm 34 32 17 Sat 24 Aug Sat 24 24.08.24 tempo 1 hour tempo 14.4 km 4:11 /km 161 bpm 97 97 129 Sat 24 Aug Sat 24 24.08.24 recovery Morning Run 1.5 km 5:45 /km 129 bpm 7 6 2 Fri 23 Aug Fri 23 23.08.24 easy Morning Run 14.1 km 5:19 /km 135 bpm 74 63 39 Thu 22 Aug Thu 22 22.08.24 easy Morning Run 10.3 km 5:14 /km 130 bpm 56 40 16 Wed 21 Aug Wed 21 21.08.24 workout 10*400/400 11.6 km 5:32 /km 126 bpm 83 47 29 Tue 20 Aug Tue 20 20.08.24 recovery Morning Run 10.0 km 5:53 /km 110 bpm 48 26 11 Mon 19 Aug Mon 19 19.08.24 steady Morning Run 12.4 km 5:10 /km 129 bpm 68 47 24
Mon 12 Aug 2024 – Sun 18 Aug 2024 82.6 km
Maintenance week — hold current load. High monotony (2.22) — vary paces more. Target 90–100 km · rTSS 510 / Target 523–578 · TSB Mon -10.4 · Ramp 0.0 · Mono 2.22 · 36% fast (4w) · 3 quality · 83 km · long 1d ago
Sun 18 Aug Sun 18 18.08.24 workout CV 6×1km Morning Run 11.5 km 5:08 /km 128 bpm 76 46 32 Sat 17 Aug Sat 17 17.08.24 long easy Morning Run 22.3 km 5:25 /km 137 bpm 116 112 95 Fri 16 Aug Fri 16 16.08.24 workout repetition 8×200m Lunch Run 13.6 km 6:11 /km 139 bpm 110 86 69 Wed 14 Aug Wed 14 14.08.24 steady Evening Run 10.2 km 5:05 /km 127 bpm 57 36 13 Wed 14 Aug Wed 14 14.08.24 recovery Morning Run 1.3 km 7:45 /km 93 bpm 5 3 1 Tue 13 Aug Tue 13 13.08.24 recovery Morning Run 10.3 km 5:52 /km 113 bpm 50 28 12 Mon 12 Aug Mon 12 12.08.24 workout repetition 5×200m 3*3km/2'' + 5*0.2/1' 13.3 km 4:44 /km 143 bpm 96 71 74
Mon 5 Aug 2024 – Sun 11 Aug 2024 100.6 km
Maintenance week — hold current load. High monotony (2.57) — vary paces more. Target 89–98 km · rTSS 573 / Target 510–564 · TSB Mon -5.6 · Ramp +1.8 · Mono 2.57 · 32% fast (4w) · 4 quality · 101 km · long 1d ago
Sun 11 Aug Sun 11 11.08.24 workout repetition Evening Run 10.0 km 5:17 /km 128 bpm 54 38 18 Sun 11 Aug Sun 11 11.08.24 recovery Morning Run 10.3 km 5:47 /km 116 bpm 50 30 12 Sat 10 Aug Sat 10 10.08.24 long steady Morning Run 22.0 km 4:50 /km 141 bpm 127 113 104 Fri 9 Aug Fri 9 09.08.24 recovery Lunch Run 2.4 km 6:03 /km 134 bpm 11 12 5 Fri 9 Aug Fri 9 09.08.24 threshold Lunch Run 5.0 km 4:07 /km 158 bpm 34 32 42 Fri 9 Aug Fri 9 09.08.24 recovery Lunch Run 1.2 km 7:53 /km 130 bpm 5 7 4 Fri 9 Aug Fri 9 09.08.24 CV Lunch Run 5.0 km 3:59 /km 158 bpm 35 31 40 Fri 9 Aug Fri 9 09.08.24 recovery Morning Run 1.6 km 5:52 /km 118 bpm 8 5 2 Thu 8 Aug Thu 8 08.08.24 recovery Morning Run 10.1 km 5:43 /km 119 bpm 50 32 13 Wed 7 Aug Wed 7 07.08.24 easy Morning Run 10.2 km 5:28 /km 122 bpm 53 34 13 Tue 6 Aug Tue 6 06.08.24 workout repetition 12×200m Morning Run 11.6 km 5:34 /km 134 bpm 87 62 47 Mon 5 Aug Mon 5 05.08.24 easy Morning Run 11.2 km 5:27 /km 125 bpm 59 40 17
Mon 29 Jul 2024 – Sun 4 Aug 2024 84.1 km
Maintenance week — hold current load. High monotony (2.48) — vary paces more. Target 91–100 km · rTSS 503 / Target 515–569 · TSB Mon -9.1 · Ramp +0.2 · Mono 2.48 · 39% fast (4w) · 3 quality · 84 km · long 7d ago
Sun 4 Aug Sun 4 04.08.24 easy Morning Run 12.2 km 5:29 /km 126 bpm 63 44 16 Sat 3 Aug Sat 3 03.08.24 workout repetition 5×200m Morning Run 13.9 km 5:23 /km 148 bpm 103 93 91 Sat 3 Aug Sat 3 03.08.24 workout Morning Run 3.8 km 4:52 /km 139 bpm 26 19 17 Fri 2 Aug Fri 2 02.08.24 workout repetition 5×15sec Morning Run 11.3 km 5:16 /km 131 bpm 63 47 21 Thu 1 Aug Thu 1 01.08.24 easy Morning Run 10.1 km 5:19 /km 127 bpm 54 38 18 Wed 31 Jul Wed 31 31.07.24 workout CV 4×2km Morning Run 12.5 km 4:48 /km 145 bpm 88 70 70 Tue 30 Jul Tue 30 30.07.24 easy Morning Run 10.1 km 5:18 /km 133 bpm 54 44 25 Mon 29 Jul Mon 29 29.07.24 recovery Morning Run 10.2 km 5:38 /km 130 bpm 52 43 21
Mon 22 Jul 2024 – Sun 28 Jul 2024 90.5 km
4 weeks at similar load — push a build week or take recovery. High monotony (2.54) — vary paces more. Target 88–97 km · rTSS 533 / Target 479–529 · TSB Mon -9.7 · Ramp +1.0 · Mono 2.54 · 34% fast (4w) · 1 quality · 91 km
Sun 28 Jul Sun 28 28.07.24 long workout repetition 18×200m Morning Run 15.3 km 6:21 /km 145 bpm 122 112 103 Sat 27 Jul Sat 27 27.07.24 long steady Morning Run 21.9 km 5:12 /km 144 bpm 117 127 131 Fri 26 Jul Fri 26 26.07.24 recovery Lunch Run 14.2 km 5:42 /km 133 bpm 69 67 33 Wed 24 Jul Wed 24 24.07.24 recovery Evening Run 10.1 km 6:00 /km 121 bpm 47 35 14 Tue 23 Jul Tue 23 23.07.24 recovery Morning Run 12.6 km 5:53 /km 130 bpm 60 55 21 Mon 22 Jul Mon 22 22.07.24 long workout 2*(4*(200/200+400/200)@3:00-3:10/10') 16.3 km 6:24 /km 140 bpm 118 107 85
Mon 15 Jul 2024 – Sun 21 Jul 2024 105.5 km
3rd build week — approaching the ceiling. Cap at +10% volume. High monotony (2.42) — vary paces more. Target 89–94 km · rTSS 593 / Target 475–498 · TSB Mon -6.4 · Ramp +2.6 · Mono 2.42 · 33% fast (4w) · 3 quality · 106 km · long 1d ago
Sun 21 Jul Sun 21 21.07.24 recovery Morning Run 11.0 km 6:17 /km 125 bpm 49 45 17 Sat 20 Jul Sat 20 20.07.24 long steady Lunch Run 17.8 km 5:12 /km 142 bpm 96 99 96 Fri 19 Jul Fri 19 19.07.24 long workout repetition 11×200m Morning Runworkout 14.0 km 6:32 /km 143 bpm 100 101 85 Thu 18 Jul Thu 18 18.07.24 easy Evening Run 8.0 km 5:37 /km 126 bpm 41 31 15 Thu 18 Jul Thu 18 18.07.24 recovery Lunch Run 11.2 km 5:40 /km 133 bpm 57 53 29 Wed 17 Jul Wed 17 17.07.24 easy Lunch Run 14.2 km 5:26 /km 144 bpm 74 86 94 Tue 16 Jul Tue 16 16.07.24 long workout threshold 2×1.5km Lunch Run 16.8 km 6:05 /km 145 bpm 114 120 105 Mon 15 Jul Mon 15 15.07.24 workout repetition 7×100m Lunch Run 12.3 km 6:07 /km 140 bpm 62 76 63
Mon 8 Jul 2024 – Sun 14 Jul 2024 94.6 km
2nd build week — good rhythm. Volume up to +15%. Target 91–97 km · rTSS 519 / Target 481–513 · TSB Mon -3.2 · Ramp +1.3 · Mono 1.97 · 35% fast (4w) · 1 quality · 95 km · long 1d ago
Sun 14 Jul Sun 14 14.07.24 recovery Afternoon Run 12.1 km 5:57 /km 125 bpm 57 47 18 Sat 13 Jul Sat 13 13.07.24 long workout (4*0.2+2*0.4+0.6+2*0.4+4*0.2)@3:20 22.1 km 6:14 /km 138 bpm 136 133 95 Fri 12 Jul Fri 12 12.07.24 recovery Lunch Run 11.0 km 6:04 /km 138 bpm 51 62 47 Thu 11 Jul Thu 11 11.07.24 recovery Afternoon Run 14.3 km 5:38 /km 134 bpm 71 68 42 Wed 10 Jul Wed 10 10.07.24 workout repetition 5×200m (.4+.6+.8+1.2+.8+.6+.4)@3:50 + 5*(200/200) 12.1 km 6:36 /km 141 bpm 92 81 63 Tue 9 Jul Tue 9 09.07.24 recovery Afternoon Run 10.9 km 5:47 /km 132 bpm 56 50 28 Mon 8 Jul Mon 8 08.07.24 recovery Lunch Run 12.1 km 6:12 /km 139 bpm 56 72 63
Mon 1 Jul 2024 – Sun 7 Jul 2024 90.9 km
First build week after recovery — solid base, standard load. Target 82–88 km · rTSS 524 / Target 430–459 · TSB Mon +8.8 · Ramp +1.7 · Mono 1.87 · 42% fast (4w) · 5 quality · 91 km · long 1d ago
Sun 7 Jul Sun 7 07.07.24 workout CV 5×1.6km 5*1600@4:00/1'30'' 14.0 km 5:33 /km 142 bpm 92 86 69 Sat 6 Jul Sat 6 06.07.24 long recovery Lunch Run 20.6 km 5:39 /km 142 bpm 104 124 121 Fri 5 Jul Fri 5 05.07.24 workout repetition 8×300m Afternoon Run 11.9 km 5:02 /km 151 bpm 74 80 99 Thu 4 Jul Thu 4 04.07.24 workout repetition 3×400m Morning Run 7.1 km 7:37 /km 118 bpm 42 34 20 Wed 3 Jul Wed 3 03.07.24 workout repetition 3×30sec Afternoon Run 11.0 km 5:50 /km 138 bpm 58 61 45 Tue 2 Jul Tue 2 02.07.24 recovery Lunch Run 11.0 km 6:16 /km 126 bpm 49 47 17 Mon 1 Jul Mon 1 01.07.24 long workout repetition 5×200m Lunch Run 15.2 km 6:20 /km 145 bpm 105 108 102
Mon 24 Jun 2024 – Sun 30 Jun 2024 78.1 km
Maintenance week — hold current load. Target 81–90 km · rTSS 379 / Target 433–479 · TSB Mon +8.4 · Ramp -1.8 · Mono 1.73 · 30% fast (4w) · 1 quality · 78 km · long 1d ago
Sat 29 Jun Sat 29 29.06.24 long easy Lunch Run 24.7 km 5:37 /km 144 bpm 125 154 163 Fri 28 Jun Fri 28 28.06.24 workout vo2max 5×30sec Afternoon Run 11.2 km 6:19 /km 126 bpm 54 49 21 Thu 27 Jun Thu 27 27.06.24 recovery Lunch Run 11.8 km 5:37 /km 133 bpm 59 54 32 Wed 26 Jun Wed 26 26.06.24 recovery Lunch Run 11.0 km 5:54 /km 131 bpm 53 50 24 Tue 25 Jun Tue 25 25.06.24 recovery Afternoon Run 11.0 km 6:04 /km 128 bpm 51 48 19 Mon 24 Jun Mon 24 24.06.24 recovery Lunch Run 8.5 km 7:17 /km 117 bpm 37 33 13
Mon 17 Jun 2024 – Sun 23 Jun 2024 76.4 km
Maintenance week — hold current load. Target 79–88 km · rTSS 389 / Target 432–477 · TSB Mon -1.6 · Ramp -2.1 · Mono 2.08 · 32% fast (4w) · 1 quality · 76 km · long 4d ago
Sun 23 Jun Sun 23 23.06.24 recovery Lunch Run 11.0 km 6:57 /km 118 bpm 47 40 16 Fri 21 Jun Fri 21 21.06.24 recovery נדפקתי 8.0 km 8:03 /km 116 bpm 35 33 13 Thu 20 Jun Thu 20 20.06.24 recovery Lunch Run 14.2 km 5:44 /km 130 bpm 70 62 31 Wed 19 Jun Wed 19 19.06.24 long workout LT1 5×8min 5*8'@4:07 21.1 km 5:50 /km 141 bpm 131 131 105 Tue 18 Jun Tue 18 18.06.24 workout repetition 5×30sec Morning Run 11.0 km 5:59 /km 126 bpm 55 45 19 Mon 17 Jun Mon 17 17.06.24 recovery Morning Run 11.0 km 6:05 /km 127 bpm 51 46 18
Mon 10 Jun 2024 – Sun 16 Jun 2024 90.8 km
Maintenance week — hold current load. Target 80–89 km · rTSS 491 / Target 439–485 · TSB Mon +6.9 · Ramp +0.5 · Mono 1.92 · 36% fast (4w) · 3 quality · 91 km · long 1d ago
Sun 16 Jun Sun 16 16.06.24 workout vo2max 5k-pace 6×1km 6*1@3:47 14.0 km 5:51 /km 139 bpm 93 83 61 Sat 15 Jun Sat 15 15.06.24 long recovery Lunch Run 20.4 km 6:29 /km 132 bpm 95 107 60 Fri 14 Jun Fri 14 14.06.24 recovery Afternoon Run 12.1 km 6:25 /km 126 bpm 53 52 19 Thu 13 Jun Thu 13 13.06.24 recovery זוזו 5.6 km 6:17 /km 125 bpm 25 23 8 Thu 13 Jun Thu 13 13.06.24 long workout 10*400workout 13.2 km 6:50 /km 138 bpm 91 89 66 Wed 12 Jun Wed 12 12.06.24 workout repetition Lunch Run 13.0 km 5:48 /km 139 bpm 66 72 59 Mon 10 Jun Mon 10 10.06.24 long workout vo2max 6×150m Afternoon Run 12.5 km 8:28 /km 134 bpm 68 90 50
Mon 3 Jun 2024 – Sun 9 Jun 2024 68.2 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 61–70 km · rTSS 379 / Target 337–389 · TSB Mon -5.2 · Ramp -2.5 · Mono 2.1 · 38% fast (4w) · 3 quality · 68 km · long 8d ago
Sun 9 Jun Sun 9 09.06.24 recovery Afternoon Run 11.0 km 6:02 /km 130 bpm 53 50 21 Sat 8 Jun Sat 8 08.06.24 recovery קל אבל חם 12.6 km 5:54 /km 132 bpm 60 59 30 Thu 6 Jun Thu 6 06.06.24 race threshold מרוץ הלילה של פתח תקווה — 39:31race 10.0 km 4:08 /km 167 bpm 70 77 117 Thu 6 Jun Thu 6 06.06.24 warmup Evening Run 3.3 km 5:45 /km 131 bpm 17 15 7 Wed 5 Jun Wed 5 05.06.24 workout repetition Afternoon Run 10.1 km 5:24 /km 141 bpm 56 55 53 Tue 4 Jun Tue 4 04.06.24 easy Lunch Run 9.2 km 5:32 /km 135 bpm 49 44 31 Mon 3 Jun Mon 3 03.06.24 workout vo2max 5k-pace 3×400m Lunch Run 12.0 km 5:30 /km 143 bpm 74 73 69
Mon 27 May 2024 – Sun 2 Jun 2024 107.0 km
First build week after recovery — solid base, standard load. High monotony (2.32) — vary paces more. Target 88–94 km · rTSS 564 / Target 495–528 · TSB Mon +4.4 · Ramp +1.9 · Mono 2.32 · 31% fast (4w) · 2 quality · 107 km · long 1d ago
Sun 2 Jun Sun 2 02.06.24 recovery זוזו 5.6 km 6:20 /km 125 bpm 25 23 8 Sun 2 Jun Sun 2 02.06.24 recovery קל 11.0 km 6:01 /km 130 bpm 53 49 21 Sat 1 Jun Sat 1 01.06.24 long easy בסיסי 19.1 km 5:40 /km 134 bpm 98 93 50 Fri 31 May Fri 31 31.05.24 long workout vo2max 8×150m עליות 16.1 km 7:51 /km 136 bpm 89 113 76 Thu 30 May Thu 30 30.05.24 recovery זוזו 5.7 km 6:15 /km 119 bpm 26 20 8 Thu 30 May Thu 30 30.05.24 easy קל 11.0 km 5:40 /km 130 bpm 56 47 18 Wed 29 May Wed 29 29.05.24 easy בסיסי 12.2 km 5:37 /km 132 bpm 63 53 26 Tue 28 May Tue 28 28.05.24 workout CV 10k-pace 8×1km Morning Run 15.3 km 5:17 /km 145 bpm 99 96 89 Mon 27 May Mon 27 27.05.24 recovery Afternoon Run 11.1 km 5:51 /km 135 bpm 55 54 31
Mon 20 May 2024 – Sun 26 May 2024 67.6 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 57–65 km · rTSS 384 / Target 317–365 · TSB Mon -6.8 · Ramp -2.4 · Mono 1.79 · 33% fast (4w) · 2 quality · 68 km · long 1d ago
Sun 26 May Sun 26 26.05.24 recovery זוזו 5.5 km 6:06 /km 122 bpm 26 20 7 Sun 26 May Sun 26 26.05.24 recovery Lunch Run 10.9 km 5:48 /km 130 bpm 54 46 18 Sat 25 May Sat 25 25.05.24 long workout vo2max 13×150m עליות 13.7 km 10:00 /km 134 bpm 87 109 61 Sat 25 May Sat 25 25.05.24 recovery Afternoon Run 1.7 km 6:19 /km 121 bpm 7 6 2 Wed 22 May Wed 22 22.05.24 recovery Afternoon Run 10.9 km 6:36 /km 125 bpm 57 49 27 Tue 21 May Tue 21 21.05.24 long workout threshold hm-pace 5*8'@4:10/3' 19.3 km 5:47 /km 142 bpm 126 122 104 Mon 20 May Mon 20 20.05.24 recovery זוזו 5.7 km 6:06 /km 127 bpm 27 24 8
Mon 13 May 2024 – Sun 19 May 2024 94.8 km
Maintenance week — hold current load. Target 85–94 km · rTSS 522 / Target 473–523 · TSB Mon -9.1 · Ramp +0.7 · Mono 2.11 · 33% fast (4w) · 3 quality · 95 km · long 1d ago
Sun 19 May Sun 19 19.05.24 recovery זוזו 5.6 km 6:18 /km 123 bpm 26 21 8 Sun 19 May Sun 19 19.05.24 recovery Lunch Run 8.2 km 7:19 /km 120 bpm 44 36 19 Sat 18 May Sat 18 18.05.24 long workout CV 10×800m 5*800@4:00/2' + 5*800@3:50/2' 18.0 km 5:55 /km 141 bpm 121 117 97 Fri 17 May Fri 17 17.05.24 recovery Morning Run 10.0 km 6:21 /km 124 bpm 46 40 15 Thu 16 May Thu 16 16.05.24 easy Lunch Run 15.5 km 5:29 /km 136 bpm 82 74 49 Wed 15 May Wed 15 15.05.24 long workout vo2max 12×150m עליותworkout 14.4 km 7:50 /km 134 bpm 83 94 59 Tue 14 May Tue 14 14.05.24 workout vo2max 5k-pace 5×200m Morning Run 12.2 km 6:19 /km 124 bpm 61 49 23 Mon 13 May Mon 13 13.05.24 easy Lunch Run 10.9 km 5:23 /km 139 bpm 59 55 48
Mon 6 May 2024 – Sun 12 May 2024 104.3 km
First build week after recovery — solid base, standard load. Target 95–101 km · rTSS 603 / Target 523–558 · TSB Mon +4.0 · Ramp +3.0 · Mono 1.97 · 29% fast (4w) · 4 quality · 104 km
Sun 12 May Sun 12 12.05.24 long workout threshold hm-pace 2×2km ~ 8'/2' 21.6 km 5:33 /km 139 bpm 136 124 96 Sat 11 May Sat 11 11.05.24 recovery Morning Run 10.0 km 6:13 /km 124 bpm 47 39 15 Fri 10 May Fri 10 10.05.24 long recovery Morning Run 15.5 km 5:48 /km 147 bpm 86 108 117 Thu 9 May Thu 9 09.05.24 long workout vo2max 8×800m Morning Run 16.5 km 5:30 /km 146 bpm 109 108 105 Wed 8 May Wed 8 08.05.24 workout repetition 5×100m Lunch Run 11.0 km 5:59 /km 134 bpm 57 57 31 Tue 7 May Tue 7 07.05.24 steady Morning Run 15.4 km 5:11 /km 144 bpm 86 87 100 Mon 6 May Mon 6 06.05.24 long workout vo2max 12×150m Hills 14.2 km 7:14 /km 139 bpm 82 101 76
Mon 29 Apr 2024 – Sun 5 May 2024 67.8 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 63–72 km · rTSS 377 / Target 340–392 · TSB Mon -0.3 · Ramp -2.2 · Mono 2.0 · 19% fast (4w) · 68 km · long 1d ago
Sun 5 May Sun 5 05.05.24 easy Lunch Run 7.0 km 5:37 /km 130 bpm 36 29 11 Sat 4 May Sat 4 04.05.24 long steady Lunch Run 24.1 km 5:06 /km 155 bpm 137 178 220 Fri 3 May Fri 3 03.05.24 easy Afternoon Run 11.0 km 5:31 /km 144 bpm 74 72 64 Thu 2 May Thu 2 02.05.24 recovery זוזו 5.4 km 5:59 /km 129 bpm 26 24 9 Wed 1 May Wed 1 01.05.24 recovery Lunch Run 10.3 km 6:11 /km 130 bpm 52 50 29 Tue 30 Apr Tue 30 30.04.24 workout 2×45sec Lunch Run 10.0 km 6:02 /km 134 bpm 52 52 32
Mon 22 Apr 2024 – Sun 28 Apr 2024 81.4 km
4 weeks at similar load — push a build week or take recovery. High monotony (2.51) — vary paces more. Target 86–95 km · rTSS 446 / Target 464–513 · TSB Mon -7.7 · Ramp -1.0 · Mono 2.51 · 20% fast (4w) · 2 quality · 81 km · long 2d ago
Sun 28 Apr Sun 28 28.04.24 steady Lunch Run 10.7 km 5:10 /km 145 bpm 60 61 71 Sat 27 Apr Sat 27 27.04.24 recovery Lunch Run 10.0 km 6:18 /km 120 bpm 49 36 14 Fri 26 Apr Fri 26 26.04.24 long workout threshold hm-pace 5×8min WU + 5*(8′/2′) + CD 21.1 km 5:13 /km 147 bpm 132 136 141 Thu 25 Apr Thu 25 25.04.24 recovery Lunch Run 10.6 km 6:05 /km 150 bpm 51 85 97 Wed 24 Apr Wed 24 24.04.24 workout 40° — הליכה 8.0 km 7:43 /km 133 bpm 39 50 34 Tue 23 Apr Tue 23 23.04.24 workout CV 5k-pace 3×200m Morning Run 6.9 km 4:57 /km 142 bpm 44 38 33 Mon 22 Apr Mon 22 22.04.24 recovery Afternoon Run 14.1 km 6:02 /km 134 bpm 71 72 43
Mon 15 Apr 2024 – Sun 21 Apr 2024 104.4 km
3rd build week — approaching the ceiling. Cap at +10% volume. Volume spiked +45% vs average — watch for overuse. Target 76–79 km · rTSS 565 / Target 410–429 · TSB Mon -8.7 · Ramp +1.8 · Mono 1.78 · 22% fast (4w) · 2 quality · 104 km · long 1d ago
Sun 21 Apr Sun 21 21.04.24 easy Lunch Run 12.2 km 5:35 /km 136 bpm 64 59 40 Sat 20 Apr Sat 20 20.04.24 long workout vo2max 10×150m עליותworkout 16.0 km 7:04 /km 138 bpm 90 108 83 Fri 19 Apr Fri 19 19.04.24 recovery זוזו 10.9 km 5:50 /km 132 bpm 55 50 24 Thu 18 Apr Thu 18 18.04.24 recovery Afternoon Run 10.9 km 5:56 /km 130 bpm 54 48 22 Wed 17 Apr Wed 17 17.04.24 easy Night Run 13.0 km 5:25 /km 143 bpm 70 78 73 Wed 17 Apr Wed 17 17.04.24 race CV Бля :)race 10.1 km 3:58 /km 169 bpm 73 80 140 Wed 17 Apr Wed 17 17.04.24 workout Evening Run 3.7 km 5:49 /km 145 bpm 20 25 26 Tue 16 Apr Tue 16 16.04.24 workout Lunch Run 12.0 km 7:16 /km 131 bpm 61 70 36 Mon 15 Apr Mon 15 15.04.24 easy Lunch Run 15.5 km 5:32 /km 140 bpm 78 85 79
Mon 8 Apr 2024 – Sun 14 Apr 2024 108.3 km
2nd build week — good rhythm. Volume up to +15%. Volume spiked +55% vs average — watch for overuse. Target 75–80 km · rTSS 604 / Target 414–440 · TSB Mon +2.8 · Ramp +3.2 · Mono 1.35 · 26% fast (4w) · 1 quality · 108 km
Sun 14 Apr Sun 14 14.04.24 long workout vo2max 5×800m 5*(800/200/400/200) 17.0 km 5:25 /km 142 bpm 111 101 95 Sat 13 Apr Sat 13 13.04.24 recovery Lunch Run 15.3 km 5:53 /km 134 bpm 73 74 42 Fri 12 Apr Fri 12 12.04.24 steady Lunch Run 15.0 km 5:10 /km 144 bpm 81 84 95 Thu 11 Apr Thu 11 11.04.24 long workout hills עליות 13.1 km 7:38 /km 138 bpm 72 98 72 Wed 10 Apr Wed 10 10.04.24 recovery Lunch Run 10.9 km 5:48 /km 132 bpm 53 49 20 Tue 9 Apr Tue 9 09.04.24 steady Lunch Run 15.0 km 5:10 /km 144 bpm 82 83 99 Mon 8 Apr Mon 8 08.04.24 long workout LT1 fm-pace 5×10min Morning Run 22.1 km 5:05 /km 147 bpm 132 135 141
Mon 1 Apr 2024 – Sun 7 Apr 2024 92.0 km
First build week after recovery — solid base, standard load. Volume spiked +46% vs average — watch for overuse. Target 66–71 km · rTSS 478 / Target 369–393 · TSB Mon +16.0 · Ramp +0.6 · Mono 1.29 · 23% fast (4w) · 1 quality · 92 km · long 2d ago
Sun 7 Apr Sun 7 07.04.24 recovery בארפוט 12.2 km 6:04 /km 132 bpm 57 57 23 Sat 6 Apr Sat 6 06.04.24 easy 1:30@(5:10 or 145) 17.2 km 5:13 /km 142 bpm 93 93 99 Fri 5 Apr Fri 5 05.04.24 long workout vo2max Lunch Run 18.4 km 5:34 /km 144 bpm 108 116 121 Thu 4 Apr Thu 4 04.04.24 recovery כמה שיותר קל 10.6 km 5:57 /km 133 bpm 50 50 24 Wed 3 Apr Wed 3 03.04.24 easy Afternoon Run 12.3 km 5:21 /km 143 bpm 65 69 76 Tue 2 Apr Tue 2 02.04.24 workout LT1 3×300m עליות 11.3 km 6:53 /km 143 bpm 57 84 75 Mon 1 Apr Mon 1 01.04.24 recovery Morning Run 10.0 km 5:54 /km 124 bpm 48 37 14
Mon 25 Mar 2024 – Sun 31 Mar 2024 56.5 km
Maintenance week — hold current load. Target 61–67 km · rTSS 308 / Target 352–389 · TSB Mon +29.2 · Ramp -3.5 · Mono 1.19 · 33% fast (4w) · 57 km · long 1d ago
Sun 31 Mar Sun 31 31.03.24 steady Evening Run 10.9 km 5:11 /km 142 bpm 59 57 62 Sat 30 Mar Sat 30 30.03.24 long workout LT1 2×15min 4×15min Lunch Run 27.3 km 5:36 /km 152 bpm 158 208 245 Fri 29 Mar Fri 29 29.03.24 recovery "Barefoot" test 8.1 km 5:39 /km 138 bpm 40 43 33 Thu 28 Mar Thu 28 28.03.24 easy Afternoon Run 10.1 km 5:34 /km 144 bpm 51 62 72
Mon 18 Mar 2024 – Sun 24 Mar 2024 32.1 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-8.2/wk) — add easy volume if not intentional. Target 49–57 km · rTSS 171 / Target 294–339 · TSB Mon +0.6 · Ramp -8.2 · Mono 1.32 · 38% fast (4w) · 2 quality · 32 km · long 8d ago
Wed 20 Mar Wed 20 20.03.24 workout repetition 11×150m Afternoon Run 10.6 km 5:50 /km 139 bpm 63 60 48 Tue 19 Mar Tue 19 19.03.24 easy Afternoon Run 10.8 km 5:30 /km 130 bpm 56 45 19 Mon 18 Mar Mon 18 18.03.24 workout vo2max 4×100m Morning Run 10.8 km 5:51 /km 124 bpm 52 39 16
Mon 11 Mar 2024 – Sun 17 Mar 2024 98.6 km
First build week after recovery — solid base, standard load. Target 79–85 km · rTSS 575 / Target 481–513 · TSB Mon +18.0 · Ramp +1.1 · Mono 1.7 · 38% fast (4w) · 3 quality · 99 km · long 1d ago
Sun 17 Mar Sun 17 17.03.24 steady Lunch Run 12.4 km 5:11 /km 143 bpm 67 67 75 Sat 16 Mar Sat 16 16.03.24 long workout tempo 2×3.5km 3×15min Morning Run 27.5 km 5:21 /km 144 bpm 166 166 154 Fri 15 Mar Fri 15 15.03.24 workout vo2max 5k-pace Lunch Run 14.2 km 5:02 /km 141 bpm 91 77 69 Thu 14 Mar Thu 14 14.03.24 easy Afternoon Run 10.9 km 5:31 /km 141 bpm 55 59 57 Wed 13 Mar Wed 13 13.03.24 steady Afternoon Run 12.2 km 4:55 /km 142 bpm 70 62 66 Tue 12 Mar Tue 12 12.03.24 workout vo2max 10×400m 400/400 — все по настроению 10.3 km 5:13 /km 146 bpm 69 65 68 Mon 11 Mar Mon 11 11.03.24 easy Lunch Run 11.1 km 5:24 /km 134 bpm 57 50 29
Mon 4 Mar 2024 – Sun 10 Mar 2024 64.8 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 56–65 km · rTSS 351 / Target 349–402 · TSB Mon +14.8 · Ramp -4.5 · Mono 1.57 · 36% fast (4w) · 65 km · long 22d ago
Sun 10 Mar Sun 10 10.03.24 steady Afternoon Run 8.0 km 5:01 /km 136 bpm 46 36 30 Sat 9 Mar Sat 9 09.03.24 easy Lunch Run 15.0 km 5:27 /km 132 bpm 78 65 30 Fri 8 Mar Fri 8 08.03.24 recovery Afternoon Run 9.7 km 6:05 /km 122 bpm 45 35 14 Thu 7 Mar Thu 7 07.03.24 workout Lunch Run 9.9 km 5:31 /km 139 bpm 64 54 46 Wed 6 Mar Wed 6 06.03.24 steady Afternoon Run 12.1 km 5:03 /km 148 bpm 68 72 88 Tue 5 Mar Tue 5 05.03.24 easy Lunch Run 9.9 km 5:34 /km 139 bpm 50 52 44
Mon 26 Feb 2024 – Sun 3 Mar 2024 60.1 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. High intensity share (48% fast last 4 weeks) — add easy days. Target 64–73 km · rTSS 386 / Target 399–461 · TSB Mon +10.4 · Ramp -4.4 · Mono 1.59 · 48% fast (4w) · 3 quality · 60 km · long 15d ago
Sun 3 Mar Sun 3 03.03.24 race threshold Paphos 21krace 21.2 km 4:08 /km 163 bpm 145 151 217 Sat 2 Mar Sat 2 02.03.24 workout repetition 4×500m Lunch Run 8.0 km 5:47 /km 138 bpm 55 47 38 Wed 28 Feb Wed 28 28.02.24 workout vo2max 3×1.5km 3*1.5 11.5 km 4:44 /km 146 bpm 78 65 68 Tue 27 Feb Tue 27 27.02.24 easy Lunch Run 9.3 km 5:23 /km 130 bpm 51 38 15 Mon 26 Feb Mon 26 26.02.24 steady Afternoon Run 10.0 km 5:15 /km 141 bpm 57 52 47
Mon 19 Feb 2024 – Sun 25 Feb 2024 80.1 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. High intensity share (47% fast last 4 weeks) — add easy days. Target 68–78 km · rTSS 498 / Target 428–493 · TSB Mon +1.1 · Ramp -2.5 · Mono 1.79 · 47% fast (4w) · 2 quality · 80 km · long 8d ago
Sat 24 Feb Sat 24 24.02.24 LT1 Morning Runlong 16.5 km 4:43 /km 145 bpm 104 87 94 Fri 23 Feb Fri 23 23.02.24 steady Lunch Run 10.8 km 4:55 /km 138 bpm 65 49 44 Thu 22 Feb Thu 22 22.02.24 workout vo2max 3×3km Afternoon Runworkout 15.7 km 4:25 /km 149 bpm 111 89 98 Wed 21 Feb Wed 21 21.02.24 easy Lunch Run 12.1 km 5:25 /km 130 bpm 66 49 19 Tue 20 Feb Tue 20 20.02.24 workout repetition 10×400m Morning Run 14.1 km 4:54 /km 142 bpm 93 74 70 Mon 19 Feb Mon 19 19.02.24 easy Afternoon Run 11.0 km 5:27 /km 134 bpm 59 51 30
Mon 12 Feb 2024 – Sun 18 Feb 2024 97.4 km
5 weeks at similar load — push a build week or take recovery. High intensity share (50% fast last 4 weeks) — add easy days. Target 100–111 km · rTSS 598 / Target 633–700 · TSB Mon -4.3 · Ramp -0.3 · Mono 1.8 · 50% fast (4w) · 3 quality · 97 km · long 1d ago
Sat 17 Feb Sat 17 17.02.24 long steady Lunch Run 24.5 km 4:59 /km 144 bpm 146 134 128 Fri 16 Feb Fri 16 16.02.24 workout vo2max 8×1km 8*1@steady 17.0 km 4:35 /km 146 bpm 116 91 88 Thu 15 Feb Thu 15 15.02.24 easy Lunch Run 14.1 km 5:37 /km 132 bpm 74 63 33 Wed 14 Feb Wed 14 14.02.24 easy Lunch Run 12.3 km 5:24 /km 130 bpm 67 50 21 Tue 13 Feb Tue 13 13.02.24 long workout vo2max 4×3km 4*3@3:50 19.3 km 4:44 /km 145 bpm 139 108 94 Mon 12 Feb Mon 12 12.02.24 workout repetition Afternoon Run 10.2 km 5:31 /km 131 bpm 56 44 19
Mon 5 Feb 2024 – Sun 11 Feb 2024 107.1 km
4 consecutive build weeks — recovery is overdue. Drop volume this week. High intensity share (52% fast last 4 weeks) — add easy days. Target 93–97 km · rTSS 663 / Target 583–611 · TSB Mon -6.3 · Ramp +1.3 · Mono 1.79 · 52% fast (4w) · 2 quality · 107 km · long 1d ago
Sat 10 Feb Sat 10 10.02.24 long easy Lunch Run 26.1 km 5:27 /km 135 bpm 141 122 73 Fri 9 Feb Fri 9 09.02.24 long workout vo2max 5@3:50+4@3:50+3@3:50+2@3:50workout 19.9 km 5:10 /km 147 bpm 156 123 120 Thu 8 Feb Thu 8 08.02.24 long recovery Lunch Run 16.4 km 5:48 /km 132 bpm 83 76 35 Wed 7 Feb Wed 7 07.02.24 easy Lunch Run 12.3 km 5:24 /km 136 bpm 67 59 39 Tue 6 Feb Tue 6 06.02.24 long workout vo2max (2+3+3+3+2)@3:50workout 20.0 km 4:49 /km 144 bpm 149 110 98 Mon 5 Feb Mon 5 05.02.24 easy Lunch Run 12.3 km 5:32 /km 137 bpm 67 63 42
Mon 29 Jan 2024 – Sun 4 Feb 2024 106.9 km
3rd build week — approaching the ceiling. Cap at +10% volume. High intensity share (55% fast last 4 weeks) — add easy days. Target 94–99 km · rTSS 699 / Target 584–612 · TSB Mon -2.5 · Ramp +2.4 · Mono 1.38 · 55% fast (4w) · 4 quality · 107 km · long 1d ago
Sat 3 Feb Sat 3 03.02.24 long steady Lunch Run 26.5 km 4:49 /km 141 bpm 168 129 113 Fri 2 Feb Fri 2 02.02.24 long workout vo2max 2*5@3:50 19.1 km 4:47 /km 144 bpm 137 105 92 Thu 1 Feb Thu 1 01.02.24 workout repetition Lunch Run 12.3 km 5:00 /km 135 bpm 74 54 32 Wed 31 Jan Wed 31 31.01.24 steady Afternoon Run 15.9 km 5:09 /km 152 bpm 92 110 128 Tue 30 Jan Tue 30 30.01.24 long workout vo2max 5×2km Morning Run 20.7 km 4:38 /km 147 bpm 154 118 120 Mon 29 Jan Mon 29 29.01.24 workout repetition Morning Run 12.4 km 5:04 /km 139 bpm 74 60 49
Mon 22 Jan 2024 – Sun 28 Jan 2024 104.7 km
2nd build week — good rhythm. Volume up to +15%. High intensity share (47% fast last 4 weeks) — add easy days. Target 98–104 km · rTSS 671 / Target 602–641 · TSB Mon +6.4 · Ramp +2.1 · Mono 1.36 · 47% fast (4w) · 3 quality · 105 km · long 1d ago
Sat 27 Jan Sat 27 27.01.24 long steady Lunch Run 26.1 km 4:45 /km 143 bpm 166 135 135 Fri 26 Jan Fri 26 26.01.24 workout CV 10k-pace 1×12km 12 km (1@3:50/1@4:10)workout 19.5 km 4:36 /km 145 bpm 135 104 104 Thu 25 Jan Thu 25 25.01.24 steady Morning Run 12.2 km 5:04 /km 136 bpm 70 57 41 Wed 24 Jan Wed 24 24.01.24 steady Afternoon Run 14.7 km 5:07 /km 133 bpm 83 64 34 Tue 23 Jan Tue 23 23.01.24 long workout vo2max 5k-pace 5×2km 5*2@3:50 + 4@3:55 20.1 km 4:30 /km 150 bpm 148 119 134 Mon 22 Jan Mon 22 22.01.24 workout repetition Morning Run 12.2 km 5:25 /km 137 bpm 69 62 44
Mon 15 Jan 2024 – Sun 21 Jan 2024 103.0 km
First build week after recovery — solid base, standard load. Target 91–97 km · rTSS 634 / Target 561–599 · TSB Mon +24.9 · Ramp +1.5 · Mono 1.34 · 43% fast (4w) · 4 quality · 103 km · long 1d ago
Sat 20 Jan Sat 20 20.01.24 recovery Afternoon Run 2.3 km 5:45 /km 139 bpm 11 13 10 Sat 20 Jan Sat 20 20.01.24 long steady Morning Run 26.1 km 5:03 /km 145 bpm 153 146 162 Fri 19 Jan Fri 19 19.01.24 easy Morning Run 12.2 km 5:21 /km 135 bpm 67 57 37 Thu 18 Jan Thu 18 18.01.24 workout CV 1×12km Morning Run 16.0 km 4:44 /km 151 bpm 117 98 100 Thu 18 Jan Thu 18 18.01.24 easy Morning Run 2.5 km 5:44 /km 121 bpm 13 9 3 Wed 17 Jan Wed 17 17.01.24 workout repetition 6×100m Lunch Run 12.0 km 5:24 /km 132 bpm 68 53 29 Tue 16 Jan Tue 16 16.01.24 long workout CV 5k-pace 4×3km 4 * (3km@3:56/0.5) 20.3 km 5:02 /km 147 bpm 142 128 125 Mon 15 Jan Mon 15 15.01.24 workout repetition Morning Run 11.7 km 5:40 /km 139 bpm 63 64 52
Mon 8 Jan 2024 – Sun 14 Jan 2024 38.2 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-8.8/wk) — add easy volume if not intentional. Target 69–80 km · rTSS 217 / Target 428–494 · TSB Mon -4.3 · Ramp -8.8 · Mono 1.29 · 43% fast (4w) · 2 quality · 38 km · long 1d ago
Sat 13 Jan Sat 13 13.01.24 long workout repetition 7×200m Lunch Run 18.1 km 5:27 /km 143 bpm 110 109 95 Thu 11 Jan Thu 11 11.01.24 workout repetition 4×100m Morning Run 10.1 km 5:27 /km 132 bpm 56 45 26 Tue 9 Jan Tue 9 09.01.24 recovery Morning Run 10.1 km 5:45 /km 129 bpm 51 42 15
Mon 1 Jan 2024 – Sun 7 Jan 2024 112.7 km
Maintenance week — hold current load. Target 101–112 km · rTSS 702 / Target 626–691 · TSB Mon -3.5 · Ramp +1.9 · Mono 1.65 · 37% fast (4w) · 3 quality · 113 km · long 1d ago
Sat 6 Jan Sat 6 06.01.24 long workout LT1 9×1km Morning Run 30.0 km 5:16 /km 141 bpm 181 168 156 Fri 5 Jan Fri 5 05.01.24 easy Afternoon Run 14.0 km 5:40 /km 128 bpm 73 56 24 Thu 4 Jan Thu 4 04.01.24 long workout CV 10k-pace 12k (10) progression from 4:10 to 3:45workout 20.0 km 4:44 /km 143 bpm 138 107 94 Wed 3 Jan Wed 3 03.01.24 easy Lunch Run 14.2 km 5:28 /km 128 bpm 76 56 25 Tue 2 Jan Tue 2 02.01.24 workout repetition 11×100m Morning Run 14.1 km 5:29 /km 129 bpm 80 57 29 Mon 1 Jan Mon 1 01.01.24 long workout repetition 4×2km 4*2 + 4*1 📈 3:50 ~> 3:34 20.3 km 5:06 /km 147 bpm 154 128 137
Mon 25 Dec 2023 – Sun 31 Dec 2023 107.6 km
Maintenance week — hold current load. Target 101–112 km · rTSS 678 / Target 628–694 · TSB Mon +2.7 · Ramp +1.8 · Mono 1.66 · 33% fast (4w) · 2 quality · 108 km · long 1d ago
Sat 30 Dec Sat 30 30.12.23 recovery Lunch Run 5.3 km 5:50 /km 139 bpm 27 30 24 Sat 30 Dec Sat 30 30.12.23 long steady Morning Runlong 24.8 km 4:50 /km 148 bpm 161 146 158 Fri 29 Dec Fri 29 29.12.23 steady Morning Run 14.6 km 5:17 /km 134 bpm 82 64 37 Thu 28 Dec Thu 28 28.12.23 long workout repetition (4*2km + 2*1mi)@3:46workout 20.2 km 5:08 /km 142 bpm 151 113 95 Wed 27 Dec Wed 27 27.12.23 steady Afternoon Run 14.3 km 5:08 /km 136 bpm 82 64 43 Tue 26 Dec Tue 26 26.12.23 workout tempo hm-pace 4×3km Afternoon Run 18.0 km 4:37 /km 152 bpm 122 110 126 Mon 25 Dec Mon 25 25.12.23 easy Lunch Run 10.2 km 5:39 /km 138 bpm 53 53 40
Mon 18 Dec 2023 – Sun 24 Dec 2023 88.9 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 72–83 km · rTSS 541 / Target 449–518 · TSB Mon -10.0 · Ramp -1.5 · Mono 1.69 · 33% fast (4w) · 2 quality · 89 km · long 1d ago
Sat 23 Dec Sat 23 23.12.23 long easy Lunch Run 26.3 km 5:28 /km 133 bpm 147 122 70 Fri 22 Dec Fri 22 22.12.23 recovery Morning Run 9.2 km 5:47 /km 121 bpm 47 31 12 Thu 21 Dec Thu 21 21.12.23 workout threshold 10×4min Lunch Run 17.9 km 4:52 /km 148 bpm 118 108 121 Wed 20 Dec Wed 20 20.12.23 recovery Morning Run 8.0 km 5:47 /km 124 bpm 41 29 11 Tue 19 Dec Tue 19 19.12.23 workout tempo 3×6min 4*2@3:46 + 2*1mi@3:37workout 18.2 km 4:52 /km 147 bpm 137 114 115 Mon 18 Dec Mon 18 18.12.23 steady Morning Run 9.2 km 5:20 /km 130 bpm 51 37 15
Mon 11 Dec 2023 – Sun 17 Dec 2023 115.9 km
4 consecutive build weeks — recovery is overdue. Drop volume this week. Target 108–113 km · rTSS 715 / Target 670–702 · TSB Mon -10.2 · Ramp +2.7 · Mono 1.81 · 32% fast (4w) · 3 quality · 116 km · long 1d ago
Sat 16 Dec Sat 16 16.12.23 long steady Morning Run 32.0 km 4:58 /km 150 bpm 190 200 243 Fri 15 Dec Fri 15 15.12.23 easy Lunch Run 15.2 km 5:35 /km 134 bpm 80 69 36 Thu 14 Dec Thu 14 14.12.23 long workout vo2max 2×2km 3+2+2 20.0 km 5:10 /km 142 bpm 138 110 100 Wed 13 Dec Wed 13 13.12.23 steady Lunch Run 14.2 km 5:17 /km 138 bpm 79 71 56 Tue 12 Dec Tue 12 12.12.23 long workout repetition 6×1.6km 6*(1mile@3:45/200m)workout 20.2 km 5:04 /km 147 bpm 148 126 126 Mon 11 Dec Mon 11 11.12.23 workout repetition Lunch Run 14.3 km 5:20 /km 138 bpm 80 70 52
Mon 4 Dec 2023 – Sun 10 Dec 2023 112.9 km
3rd build week — approaching the ceiling. Cap at +10% volume. Target 107–112 km · rTSS 700 / Target 659–691 · TSB Mon -10.2 · Ramp +2.8 · Mono 1.73 · 31% fast (4w) · 1 quality · 113 km · long 1d ago
Sat 9 Dec Sat 9 09.12.23 long steady Morning Runlong 30.1 km 5:05 /km 144 bpm 179 171 178 Fri 8 Dec Fri 8 08.12.23 steady Lunch Run 14.5 km 5:17 /km 131 bpm 80 59 24 Thu 7 Dec Thu 7 07.12.23 long workout WU + 1 hour @ 161 bpm (=14.67@4:06) + CDworkout 20.0 km 4:33 /km 150 bpm 138 122 125 Wed 6 Dec Wed 6 06.12.23 easy Afternoon Run 14.1 km 5:28 /km 133 bpm 75 62 27 Tue 5 Dec Tue 5 05.12.23 long workout repetition 8×1km 8*(1@3:30/0.2)workout 20.2 km 5:11 /km 143 bpm 151 118 111 Mon 4 Dec Mon 4 04.12.23 easy Lunch Run 14.0 km 5:30 /km 141 bpm 77 77 75
Mon 27 Nov 2023 – Sun 3 Dec 2023 109.4 km
2nd build week — good rhythm. Volume up to +15%. Target 108–115 km · rTSS 689 / Target 662–704 · TSB Mon -7.6 · Ramp +3.1 · Mono 1.76 · 32% fast (4w) · 2 quality · 109 km · long 1d ago
Sat 2 Dec Sat 2 02.12.23 long steady Lunch Runlong 30.1 km 5:00 /km 147 bpm 185 178 207 Fri 1 Dec Fri 1 01.12.23 easy להט"ב נחשב לארגון קיצוני ברוסיה והוא אסור, אבל חמאס לא 15.0 km 5:22 /km 138 bpm 81 77 61 Thu 30 Nov Thu 30 30.11.23 workout repetition 12×400m 12*(400@3:40/400@4:30)workout 18.0 km 4:46 /km 152 bpm 125 121 146 Wed 29 Nov Wed 29 29.11.23 steady Morning Run 14.1 km 5:19 /km 135 bpm 78 64 42 Tue 28 Nov Tue 28 28.11.23 long workout repetition 10×800m 10*800@3:30workout 18.1 km 5:18 /km 147 bpm 138 120 127 Mon 27 Nov Mon 27 27.11.23 steady Afternoon Run 14.1 km 5:06 /km 137 bpm 82 65 48
Mon 20 Nov 2023 – Sun 26 Nov 2023 106.3 km
First build week after recovery — solid base, standard load. Target 104–111 km · rTSS 656 / Target 627–669 · TSB Mon -2.1 · Ramp +2.8 · Mono 1.75 · 37% fast (4w) · 2 quality · 106 km · long 1d ago
Sat 25 Nov Sat 25 25.11.23 long workout steady Morning Runlong 28.1 km 5:12 /km 146 bpm 167 167 172 Fri 24 Nov Fri 24 24.11.23 easy Lunch Run 14.0 km 5:24 /km 141 bpm 78 76 73 Thu 23 Nov Thu 23 23.11.23 easy Evening Run 7.8 km 5:25 /km 132 bpm 42 33 16 Thu 23 Nov Thu 23 23.11.23 workout repetition 6×800m 6*(800@3:40/400@4:10) 14.4 km 5:00 /km 147 bpm 101 89 98 Wed 22 Nov Wed 22 22.11.23 steady Lunch Run 14.0 km 5:11 /km 135 bpm 79 63 41 Tue 21 Nov Tue 21 21.11.23 workout repetition 8×800m 8*800@3:30 14.0 km 5:28 /km 150 bpm 110 100 112 Mon 20 Nov Mon 20 20.11.23 steady Afternoon Run 14.0 km 5:13 /km 136 bpm 79 65 45
Mon 13 Nov 2023 – Sun 19 Nov 2023 83.8 km
4 weeks at similar load — push a build week or take recovery. Target 96–106 km · rTSS 509 / Target 578–639 · TSB Mon -13.0 · Ramp -0.5 · Mono 1.76 · 38% fast (4w) · 2 quality · 84 km · long 1d ago
Sat 18 Nov Sat 18 18.11.23 long steady Lunch Run 26.6 km 5:08 /km 145 bpm 154 163 153 Fri 17 Nov Fri 17 17.11.23 easy Afternoon Run 9.6 km 5:44 /km 135 bpm 49 48 28 Thu 16 Nov Thu 16 16.11.23 workout CV 10k-pace 1×8km 8@4:02 13.0 km 4:39 /km 152 bpm 89 88 95 Thu 16 Nov Thu 16 16.11.23 recovery Afternoon Run 1.0 km 7:28 /km 111 bpm 4 3 1 Wed 15 Nov Wed 15 15.11.23 easy Afternoon Run 9.9 km 5:25 /km 130 bpm 53 42 17 Tue 14 Nov Tue 14 14.11.23 workout repetition 8×800m 8*800@3:35 13.5 km 5:37 /km 143 bpm 105 87 77 Mon 13 Nov Mon 13 13.11.23 easy Morning Run 10.1 km 5:21 /km 136 bpm 55 51 36
Mon 6 Nov 2023 – Sun 12 Nov 2023 109.4 km
3rd build week — approaching the ceiling. Cap at +10% volume. Target 101–106 km · rTSS 658 / Target 611–640 · TSB Mon -12.7 · Ramp +3.3 · Mono 1.81 · 41% fast (4w) · 2 quality · 109 km · long 1d ago
Sat 11 Nov Sat 11 11.11.23 long workout steady progression 1×19km Lunch Runlong 29.8 km 5:15 /km 151 bpm 173 203 242 Fri 10 Nov Fri 10 10.11.23 easy Один четыре восемь восемь — хамасу фак бежать не бросим. 14.9 km 5:29 /km 133 bpm 79 70 38 Thu 9 Nov Thu 9 09.11.23 long workout CV 5×2km 5*(2@HMP/0.5)workout 20.0 km 4:49 /km 155 bpm 134 142 184 Wed 8 Nov Wed 8 08.11.23 workout repetition Afternoon Run 14.5 km 5:24 /km 135 bpm 80 68 42 Tue 7 Nov Tue 7 07.11.23 long workout 14 * 400m hillsworkout 16.2 km 6:24 /km 138 bpm 114 106 74 Mon 6 Nov Mon 6 06.11.23 workout Lunch Run 14.0 km 5:42 /km 136 bpm 78 68 45