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km pace hr rTSS Imp Suf

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Mon 24 Oct 2022 – Sun 30 Oct 2022 46.0 km

2nd build week — good rhythm. Volume up to +15%. No long run in 168 days. Target 44–46 km · rTSS 261 / Target 241–257 · TSB Mon -4.9 · Ramp +1.6 · Mono 0.99 · 5% fast (4w) · 46 km · long 168d ago

Sat 29 Oct Sat 29 29.10.22 easy 16 < 140long 16.0 km 5:35 /km 141 bpm 88 90 88 Fri 28 Oct Fri 28 28.10.22 easy 9 under 130 9.3 km 5:47 /km 127 bpm 54 38 18 Wed 26 Oct Wed 26 26.10.22 steady 6@5:07 + 2@4:37 11.2 km 5:08 /km 139 bpm 69 56 50 Mon 24 Oct Mon 24 24.10.22 easy 9 under 130 9.5 km 5:36 /km 129 bpm 50 41 15

Mon 17 Oct 2022 – Sun 23 Oct 2022 43.6 km

First build week after recovery — solid base, standard load. No long run in 161 days. Target 39–42 km · rTSS 261 / Target 211–225 · TSB Mon -1.9 · Ramp +1.8 · Mono 1.06 · 5% fast (4w) · 1 quality · 44 km · long 161d ago

Sun 23 Oct Sun 23 23.10.22 recovery Morning Run 8.3 km 5:56 /km 135 bpm 44 41 24 Thu 20 Oct Thu 20 20.10.22 steady 15 under 140long 15.3 km 5:12 /km 140 bpm 91 79 73 Wed 19 Oct Wed 19 19.10.22 easy Morning Run 8.5 km 5:45 /km 129 bpm 46 36 16 Mon 17 Oct Mon 17 17.10.22 workout CV 10k-pace פרטלק 11.5 km 5:33 /km 145 bpm 80 74 78

Mon 3 Oct 2022 – Sun 9 Oct 2022 27.3 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 25–29 km · rTSS 153 / Target 136–157 · TSB Mon -11.1 · Ramp -0.4 · Mono 1.02 · 0% fast (4w) · 27 km · long 147d ago

Sat 8 Oct Sat 8 08.10.22 easy התקדמות זהירה 10.5 km 5:27 /km 134 bpm 62 50 34 Thu 6 Oct Thu 6 06.10.22 easy 8 under 130 8.4 km 5:38 /km 131 bpm 46 37 20 Wed 5 Oct Wed 5 05.10.22 easy 8 under 130 8.4 km 5:45 /km 131 bpm 45 37 21

Mon 19 Sep 2022 – Sun 25 Sep 2022 30.3 km

Maintenance week — hold current load. No long run in 133 days. Target 30–33 km · rTSS 169 / Target 157–174 · TSB Mon -7.3 · Ramp +0.4 · Mono 1.04 · 0% fast (4w) · 30 km · long 133d ago

Fri 23 Sep Fri 23 23.09.22 steady 12 under 140 :)long 12.1 km 5:23 /km 146 bpm 68 75 85 Thu 22 Sep Thu 22 22.09.22 easy 8 under 130 8.3 km 5:43 /km 127 bpm 45 32 12 Tue 20 Sep Tue 20 20.09.22 workout steady 4×1km WU + 7km(5:10/6:10) + CDworkout 9.9 km 5:40 /km 134 bpm 56 48 32

Mon 22 Aug 2022 – Sun 28 Aug 2022 24.2 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 22–26 km · rTSS 111 / Target 108–125 · TSB Mon -9.4 · Ramp -0.3 · Mono 1.17 · 0% fast (4w) · 24 km · long 105d ago

Sun 28 Aug Sun 28 28.08.22 recovery ⛅ 8 under 130 8.1 km 6:23 /km 127 bpm 39 36 15 Fri 26 Aug Fri 26 26.08.22 recovery ⛅ 8 under 130 8.0 km 6:50 /km 125 bpm 36 35 14 Mon 22 Aug Mon 22 22.08.22 recovery ⛅ 8 under 130 8.1 km 6:54 /km 125 bpm 36 36 13

Mon 8 Aug 2022 – Sun 14 Aug 2022 33.1 km

3rd build week — approaching the ceiling. Cap at +10% volume. Volume spiked +95% vs average — watch for overuse. No long run in 91 days. Target 18–19 km · rTSS 168 / Target 82–86 · TSB Mon -6.9 · Ramp +1.5 · Mono 0.82 · 0% fast (4w) · 33 km · long 91d ago

Sat 13 Aug Sat 13 13.08.22 recovery ⛅ Morning Runlong 11.6 km 6:16 /km 139 bpm 57 70 61 Fri 12 Aug Fri 12 12.08.22 recovery ⛅ 7: 130 7.0 km 6:47 /km 124 bpm 31 31 11 Wed 10 Aug Wed 10 10.08.22 workout LT1 fm-pace 2×500m ⛅ Фартлек 7.5 km 6:05 /km 142 bpm 48 49 46 Tue 9 Aug Tue 9 09.08.22 recovery ⛅ Morning Run 7.0 km 6:38 /km 128 bpm 32 33 12

Mon 25 Jul 2022 – Sun 31 Jul 2022 21.0 km

First build week after recovery — solid base, standard load. Volume spiked +110% vs average — watch for overuse. No long run in 77 days. Target 11–11 km · rTSS 96 / Target 44–47 · TSB Mon +9.1 · Ramp +0.3 · Mono 0.52 · 0% fast (4w) · 21 km · long 77d ago

Sat 30 Jul Sat 30 30.07.22 recovery ⛅ Hate Morning Run 7.0 km 6:50 /km 137 bpm 32 44 33 Thu 28 Jul Thu 28 28.07.22 recovery ⛅ Morning Run 5.3 km 6:57 /km 136 bpm 24 32 21 Tue 26 Jul Tue 26 26.07.22 recovery ☀️ Morning Run 8.7 km 6:32 /km 130 bpm 40 44 20

Mon 4 Jul 2022 – Sun 10 Jul 2022 16.0 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 14–16 km · rTSS 68 / Target 63–73 · TSB Mon +6.5 · Ramp -1.1 · Mono 0.58 · 8% fast (4w) · 16 km · long 56d ago

Wed 6 Jul Wed 6 06.07.22 recovery ☀️ Morning Run 8.0 km 6:47 /km 138 bpm 35 52 44 Mon 4 Jul Mon 4 04.07.22 recovery ☀️ еще на час раньше надо 8.0 km 7:08 /km 135 bpm 33 53 37

Mon 27 Jun 2022 – Sun 3 Jul 2022 15.6 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 18–21 km · rTSS 66 / Target 86–99 · TSB Mon +4.8 · Ramp -1.3 · Mono 0.71 · 7% fast (4w) · 16 km · long 49d ago

Fri 1 Jul Fri 1 01.07.22 recovery ⛅ Afternoon Run 8.0 km 7:01 /km 138 bpm 34 53 41 Mon 27 Jun Mon 27 27.06.22 recovery ⛅ Morning Run 7.6 km 7:31 /km 140 bpm 32 57 44

Mon 20 Jun 2022 – Sun 26 Jun 2022 22.6 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 19–22 km · rTSS 95 / Target 94–108 · TSB Mon +6.4 · Ramp -0.8 · Mono 0.87 · 6% fast (4w) · 23 km · long 42d ago

Sat 25 Jun Sat 25 25.06.22 recovery ⛅ Lunch Run 8.2 km 7:27 /km 142 bpm 34 65 58 Thu 23 Jun Thu 23 23.06.22 recovery ⛅ Слабоумие и Отвага 7.1 km 6:47 /km 148 bpm 32 58 64 Tue 21 Jun Tue 21 21.06.22 recovery ⛅ Morning Run 7.4 km 7:20 /km 143 bpm 29 65 58

Mon 16 May 2022 – Sun 22 May 2022 31.4 km

2nd build week — good rhythm. Volume up to +15%. Volume spiked +55% vs average — watch for overuse. Target 22–23 km · rTSS 155 / Target 112–119 · TSB Mon -9.0 · Ramp +0.9 · Mono 0.56 · 0% fast (4w) · 31 km · long 7d ago

Sun 22 May Sun 22 22.05.22 recovery ☀️ Lunch Run 10.1 km 6:08 /km 139 bpm 51 58 49 Fri 20 May Fri 20 20.05.22 recovery ☀️ Afternoon Run 7.3 km 6:21 /km 143 bpm 35 48 52 Thu 19 May Thu 19 19.05.22 recovery ⛅ Afternoon Run 7.1 km 6:07 /km 140 bpm 36 43 38 Tue 17 May Tue 17 17.05.22 recovery ⛅ Afternoon Run 7.0 km 6:30 /km 136 bpm 33 41 29

Mon 9 May 2022 – Sun 15 May 2022 43.7 km

First build week after recovery — solid base, standard load. Volume spiked +146% vs average — watch for overuse. Target 19–20 km · rTSS 229 / Target 96–103 · TSB Mon +6.6 · Ramp +3.0 · Mono 0.56 · 0% fast (4w) · 44 km

Sun 15 May Sun 15 15.05.22 race steady ⛅ #sexypace! race 21.2 km 5:25 /km 168 bpm 120 222 362 Wed 11 May Wed 11 11.05.22 recovery ⛅ Evening Run 6.1 km 6:25 /km 142 bpm 30 40 41 Tue 10 May Tue 10 10.05.22 recovery ⛅ Lunch Run 10.4 km 6:28 /km 136 bpm 50 58 39 Mon 9 May Mon 9 09.05.22 recovery ⛅ Lunch Run 6.0 km 6:20 /km 138 bpm 29 36 28

Mon 4 Apr 2022 – Sun 10 Apr 2022 33.6 km

3rd build week — approaching the ceiling. Cap at +10% volume. Volume spiked +45% vs average — watch for overuse. No long run in 105 days. Target 24–25 km · rTSS 173 / Target 117–123 · TSB Mon -6.9 · Ramp +1.7 · Mono 0.9 · 0% fast (4w) · 34 km · long 105d ago

Sun 10 Apr Sun 10 10.04.22 easy ⛅ Lunch Run 12.5 km 5:34 /km 149 bpm 70 86 106 Sat 9 Apr Sat 9 09.04.22 recovery ⛅ Lunch Run 6.1 km 6:01 /km 143 bpm 31 38 42 Thu 7 Apr Thu 7 07.04.22 recovery ⛅ Afternoon Run 7.3 km 6:01 /km 144 bpm 37 48 51 Tue 5 Apr Tue 5 05.04.22 recovery ⛅ Afternoon Run 7.7 km 6:29 /km 147 bpm 35 60 65

Mon 28 Mar 2022 – Sun 3 Apr 2022 26.9 km

2nd build week — good rhythm. Volume up to +15%. Volume spiked +64% vs average — watch for overuse. No long run in 98 days. Target 18–19 km · rTSS 133 / Target 85–90 · TSB Mon -6.8 · Ramp +0.9 · Mono 0.79 · 0% fast (4w) · 27 km · long 98d ago

Sun 3 Apr Sun 3 03.04.22 recovery ⛅ Lunch Run 12.6 km 6:00 /km 147 bpm 64 87 103 Thu 31 Mar Thu 31 31.03.22 recovery 🌨 Lunch Run 7.2 km 6:10 /km 151 bpm 36 57 71 Tue 29 Mar Tue 29 29.03.22 recovery ⛅ Afternoon Run 7.1 km 6:33 /km 136 bpm 33 41 26

Mon 21 Mar 2022 – Sun 27 Mar 2022 34.2 km

First build week after recovery — solid base, standard load. Volume spiked +114% vs average — watch for overuse. No long run in 91 days. Target 17–18 km · rTSS 172 / Target 81–87 · TSB Mon +0.6 · Ramp +2.1 · Mono 0.64 · 8% fast (4w) · 34 km · long 91d ago

Sun 27 Mar Sun 27 27.03.22 recovery 🌨 Afternoon Run 11.3 km 6:10 /km 135 bpm 56 59 37 Sat 26 Mar Sat 26 26.03.22 recovery ⛅ Afternoon Run 6.5 km 6:02 /km 134 bpm 34 33 17 Tue 22 Mar Tue 22 22.03.22 recovery ⛅ Lunch Run 6.1 km 6:22 /km 139 bpm 29 37 29 Mon 21 Mar Mon 21 21.03.22 recovery ⛅ Afternoon Runlong 10.4 km 6:03 /km 147 bpm 53 76 89

Mon 14 Mar 2022 – Sun 20 Mar 2022 19.0 km

Maintenance week — hold current load. No long run in 84 days. Target 17–18 km · rTSS 85 / Target 83–91 · TSB Mon +1.7 · Ramp +0.1 · Mono 0.65 · 17% fast (4w) · 19 km · long 84d ago

Fri 18 Mar Fri 18 18.03.22 recovery ⛅ Afternoon Run 6.3 km 6:44 /km 131 bpm 28 34 17 Thu 17 Mar Thu 17 17.03.22 recovery ⛅ Afternoon Run 6.3 km 6:38 /km 130 bpm 29 31 15 Tue 15 Mar Tue 15 15.03.22 recovery ☀️ Lunch Run 6.4 km 6:56 /km 134 bpm 28 37 21

Mon 7 Mar 2022 – Sun 13 Mar 2022 12.3 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 9–11 km · rTSS 56 / Target 47–55 · TSB Mon +3.7 · Ramp -0.5 · Mono 0.65 · 22% fast (4w) · 12 km · long 77d ago

Sun 13 Mar Sun 13 13.03.22 recovery ⛅ Afternoon Run 6.3 km 6:37 /km 136 bpm 29 36 23 Fri 11 Mar Fri 11 11.03.22 recovery ⛅ Afternoon Run 6.0 km 6:43 /km 135 bpm 27 34 21

Mon 21 Feb 2022 – Sun 27 Feb 2022 32.7 km

2nd build week — good rhythm. Volume up to +15%. Volume spiked +173% vs average — watch for overuse. No long run in 63 days. Target 13–14 km · rTSS 168 / Target 61–65 · TSB Mon -3.2 · Ramp +1.9 · Mono 0.71 · 20% fast (4w) · 1 quality · 33 km · long 63d ago

Sun 27 Feb Sun 27 27.02.22 recovery ⛅ Нет войне 12.1 km 6:20 /km 145 bpm 59 85 95 Thu 24 Feb Thu 24 24.02.22 recovery ⛅ Afternoon Run 7.1 km 6:32 /km 141 bpm 34 45 43 Wed 23 Feb Wed 23 23.02.22 workout tempo 2×1km ⛅ I7: 1 медленно / 1 быстро 7.1 km 5:36 /km 148 bpm 45 50 53 Tue 22 Feb Tue 22 22.02.22 recovery ☁️ Evening Run 6.4 km 6:37 /km 134 bpm 30 35 18

Mon 14 Feb 2022 – Sun 20 Feb 2022 25.5 km

First build week after recovery — solid base, standard load. Volume spiked +354% vs average — watch for overuse. No long run in 56 days. Target 6–6 km · rTSS 124 / Target 27–29 · TSB Mon +7.4 · Ramp +1.2 · Mono 0.51 · 17% fast (4w) · 1 quality · 26 km · long 56d ago

Sun 20 Feb Sun 20 20.02.22 recovery 🌨 Afternoon Run 11.6 km 6:32 /km 145 bpm 54 84 94 Fri 18 Feb Fri 18 18.02.22 workout repetition 6×100m 🌧 Morning Run 7.6 km 6:57 /km 139 bpm 41 52 35 Thu 17 Feb Thu 17 17.02.22 recovery ⛅ Lunch Run 6.3 km 6:43 /km 133 bpm 29 34 17

Mon 31 Jan 2022 – Sun 6 Feb 2022 22.4 km

First build week after recovery — solid base, standard load. Volume spiked +55% vs average — watch for overuse. No long run in 42 days. Target 15–16 km · rTSS 102 / Target 76–81 · TSB Mon +10.5 · Ramp +0.3 · Mono 0.4 · 0% fast (4w) · 22 km · long 42d ago

Fri 4 Feb Fri 4 04.02.22 recovery ⛅ Afternoon Run 7.0 km 6:48 /km 132 bpm 31 39 16 Thu 3 Feb Thu 3 03.02.22 recovery ⛅ Afternoon Run 7.8 km 6:34 /km 134 bpm 36 42 21 Mon 31 Jan Mon 31 31.01.22 recovery 🌨 Lunch Run 7.7 km 6:58 /km 137 bpm 35 47 34

Mon 13 Dec 2021 – Sun 19 Dec 2021 20.7 km

Maintenance week — hold current load. No long run in 91 days. Target 19–21 km · rTSS 97 / Target 93–103 · TSB Mon +4.8 · Ramp -0.4 · Mono 0.63 · 0% fast (4w) · 21 km · long 91d ago

Sun 19 Dec Sun 19 19.12.21 recovery 🌨 Afternoon Run 10.2 km 6:42 /km 141 bpm 45 76 66 Thu 16 Dec Thu 16 16.12.21 recovery ⛅ Afternoon Run 10.5 km 6:15 /km 154 bpm 52 94 121

Mon 6 Dec 2021 – Sun 12 Dec 2021 19.2 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 20–23 km · rTSS 96 / Target 100–115 · TSB Mon +2.3 · Ramp -0.7 · Mono 0.68 · 0% fast (4w) · 19 km · long 84d ago

Thu 9 Dec Thu 9 09.12.21 recovery 🌙 Afternoon Run 8.4 km 6:13 /km 139 bpm 41 50 39 Mon 6 Dec Mon 6 06.12.21 recovery ⛅ Afternoon Run 10.8 km 6:05 /km 144 bpm 55 70 81

Mon 29 Nov 2021 – Sun 5 Dec 2021 25.8 km

Maintenance week — hold current load. No long run in 77 days. Target 27–30 km · rTSS 126 / Target 138–152 · TSB Mon +5.6 · Ramp 0.0 · Mono 0.88 · 0% fast (4w) · 26 km · long 77d ago

Fri 3 Dec Fri 3 03.12.21 recovery ☁️ Afternoon Run 9.1 km 6:22 /km 139 bpm 44 55 48 Thu 2 Dec Thu 2 02.12.21 recovery 🌨 Afternoon Run 9.2 km 6:15 /km 140 bpm 44 56 50 Wed 1 Dec Wed 1 01.12.21 recovery ☁️ Afternoon Run 7.6 km 6:07 /km 139 bpm 38 44 37

Mon 15 Nov 2021 – Sun 21 Nov 2021 25.9 km

4 weeks at similar load — push a build week or take recovery. No long run in 63 days. Target 23–26 km · rTSS 127 / Target 119–132 · TSB Mon -13.3 · Ramp -0.3 · Mono 0.91 · 0% fast (4w) · 26 km · long 63d ago

Sun 21 Nov Sun 21 21.11.21 recovery ⛅ Afternoon Run 10.7 km 6:22 /km 135 bpm 52 59 33 Thu 18 Nov Thu 18 18.11.21 recovery ⛅ Afternoon Run 8.1 km 6:04 /km 135 bpm 40 43 28 Mon 15 Nov Mon 15 15.11.21 recovery ☁️ Afternoon Run 7.1 km 6:13 /km 137 bpm 35 40 30

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