Your first two weeks
What happens after you sign in
You pick a peak date. Your week appears. The next two are written ahead. If a session is wrecked or something hurts, the next days are rewritten. The outing stays where you put it.
- Day 1
Pick your race date. Your week appears.
50 km, 20 km trail, or easy base. No race? Pick the day you want the base settled.
- Day 3
Log how your first session went.
Short sleep, a niggle, or a session that felt wrecked: you mark it. The next hard day is rewritten easier. The peak date stays.
- Day 6
Your first long, at talking pace.
Easy enough to talk. If the week was messy, this run is shorter. Don't add kilometres to catch up.
- Day 7
Log the week. The next one is written from it.
What you did, what you skipped, what niggled. Week two is built from that, not from the week you meant to have.
How a week works
- Mon
Build this week
The peak date is already on the calendar. Most days are easy running. If you slept well, one harder session. One long run sits later in the week.
- Tue
Check sleep and legs
Five hours of sleep? The hard session becomes easy running. The race date does not move.
- Thu
Keep easy days easy
Most of the week stays at a pace where you can talk. If you can hold a sentence, you are in the right zone.
- Sun
Log what happened
Write down the long run and anything that niggled. Next week is built from that, not from the week you wished you had.