Training Calendar

Next race: Phoenix 5K · Sat Dec 26, 2026 ·

EasyLongWorkoutRaceCross-train

HR zones: Z1 Recovery <135Z2 Aerobic 135–144Z3 Tempo 145–157Z4 Threshold 158–167Z5 >LT 168+

August 2026

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

Mon 27

Tue 28

Wed 29

Thu 30

Fri 31

Sat 1

Sun 2

Week0mi

Mon 3

Tue 4

Wed 5

Thu 6

Fri 7

Sat 8

Sun 9

Week0mi

Mon 10

Tue 11

Wed 12

Thu 13

Fri 14

Sat 15

Sun 16

Week0mi

Mon 17

Tue 18

Wed 19

✓ 4 mi · 10:24 · 151 bpm

Thu 20

✓ 4.5 mi · 10:52 · 145 bpm

Fri 21

✓ 3.7 mi · 9:38 · 156 bpm

Sat 22

Sun 23

✓ 5.3 mi · 9:52 · 143 bpm

Week17.4mi

Mon 24

Tue 25

✓ 8.5 mi · 10:40 · 149 bpm

Wed 26

✓ 3.2 mi · 10:13 · 145 bpm

Thu 27

Fri 28

✓ 5.1 mi · 9:00 · 152 bpm

Sat 29

✓ 4.2 mi · 9:48 · 147 bpm

Sun 30

✓ 6.4 mi · 9:26 · 150 bpm

Week27.4mi

Mon 31

Tue 1

Wed 2

✓ 4.1 mi · 9:49 · 147 bpm

Thu 3

✓ 5.4 mi · 8:48 · 159 bpm

Fri 4

Sat 5

✓ 8.4 mi · 10:55 · 146 bpm

Sun 6

✓ 4.4 mi · 10:27 · 146 bpm

Week22.2mi

September 2026

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

Mon 31

Tue 1

Wed 2

✓ 4.1 mi · 9:49 · 147 bpm

Thu 3

✓ 5.4 mi · 8:48 · 159 bpm

Fri 4

Sat 5

✓ 8.4 mi · 10:55 · 146 bpm

Sun 6

✓ 4.4 mi · 10:27 · 146 bpm

Week22.2mi

Mon 7

Tue 8

✓ 5.1 mi · 8:48 · 153 bpm

Wed 9

✓ 4.8 mi · 9:42 · 148 bpm

Thu 10

✓ 5.2 mi · 9:46 · 152 bpm

Fri 11

Sat 12

✓ 4.4 mi · 9:41 · 147 bpm

Sun 13

✓ 10.6 mi · 11:00 · 148 bpm

Week30.1mi

Mon 14

Tue 15

✓ 5.1 mi · 9:48 · 149 bpm

Wed 16

✓ 5.1 mi · 10:23 · 147 bpm

Thu 17

✓ 5.2 mi · 8:33 · 153 bpm

Fri 18

Sat 19

✓ 4.8 mi · 11:23 · 141 bpm

Sun 20

✓ 12.1 mi · 9:26 · no HR

Week32.3mi

Mon 21

Tue 22

✓ 4.1 mi · 10:43 · 145 bpm

Wed 23

✓ 4.2 mi · 10:42 · 146 bpm

Thu 24

✓ 4.1 mi · 10:33 · 140 bpm

Fri 25

✓ 4.8 mi · 10:01 · 144 bpm

Sat 26

Sun 27

Week17.3mi

Mon 28

✓ 6.8 mi · 9:02 · 155 bpm

Tue 29

✓ 5.1 mi · 9:44 · 148 bpm

Wed 30

Thu 1

✓ 5.1 mi · 9:42 · 151 bpm

Fri 2

✓ 5.8 mi · 8:50 · 153 bpm

Sat 3

Sun 4

✓ 9.2 mi · 9:59 · 148 bpm

Week32mi

October 2026

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

Mon 28

✓ 6.8 mi · 9:02 · 155 bpm

Tue 29

✓ 5.1 mi · 9:44 · 148 bpm

Wed 30

Thu 1

✓ 5.1 mi · 9:42 · 151 bpm

Fri 2

✓ 5.8 mi · 8:50 · 153 bpm

Sat 3

Sun 4

✓ 9.2 mi · 9:59 · 148 bpm

Week32mi

Mon 5

✓ 4.2 mi · 9:48 · 136 bpm

Tue 6

✓ 5.1 mi · 8:51 · 153 bpm

Wed 7

✓ 4.5 mi · 10:07 · 145 bpm

Thu 8

Fri 9

✓ 2.1 mi · 10:21 · 131 bpm

Sat 10

Race 6.2 mi

10K race

✓ 6.2 mi · 7:43 · 172 bpm

Sun 11

Week22.2mi

Mon 12

Easy 5.1 mi

✓ 5.1 mi · 10:28 · 131 bpm

Tue 13

Easy 5 mi

✓ 5.1 mi · 9:57 · 137 bpm

Wed 14

Easy 5 mi

Easy + hill sprints (6 × 8 s)

✓ 5.7 mi · 10:18 · 143 bpm

Thu 15

Off

Off (moved from Fri)

Fri 16

Workout 5.8 mi

3 × 1 mi threshold (HR ≤ 167) / 2 min jog (moved up from Tue 10/20)

✓ 5.8 mi · 8:52 · 152 bpm

Sat 17

Easy 4.5 mi

Easy + hill sprints (long run moved to Sun)

✓ 5.1 mi · 9:33 · 139 bpm

Sun 18

Long 9 mi

Long run (easy)

✓ 9.1 mi · 11:13 · 141 bpm

Week36of 34.4 planned

Mon 19

Easy 6 mi

✓ 6.3 mi · 10:00 · 137 bpm

Tue 20

Workout 7.5 mi

4 × 1 mi threshold (HR ≤ 167) / 2 min jog

Wed 21

Easy 6 mi

Easy + hill sprints

Thu 22

Easy 5 mi

Fri 23

Off

Sat 24

Long 10 mi

Long run (easy)

Sun 25

Easy 3.5 mi

Easy + hill sprints

Week6.3of 38 planned

Mon 26

Easy 6 mi

Tue 27

Workout 8 mi

3 × 1.5 mi threshold (HR ≤ 167) / 2 min jog

Wed 28

Easy 6 mi

Easy + hill sprints

Thu 29

Easy 5 mi

Fri 30

Off

Sat 31

Long 11 mi

Long run (easy)

Sun 1

Easy 5 mi

Easy + hill sprints

Week41planned

November 2026

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

Mon 26

Easy 6 mi

Tue 27

Workout 8 mi

3 × 1.5 mi threshold (HR ≤ 167) / 2 min jog

Wed 28

Easy 6 mi

Easy + hill sprints

Thu 29

Easy 5 mi

Fri 30

Off

Sat 31

Long 11 mi

Long run (easy)

Sun 1

Easy 5 mi

Easy + hill sprints

Week41planned

Mon 2

Easy 6 mi

Easy + hill sprints

Tue 3

Workout 8 mi

2 × 2 mi threshold / 3 min jog

Wed 4

Easy 7 mi

Thu 5

Easy 6 mi

Easy + hill sprints

Fri 6

Long 12 mi

Long run (easy)

Sat 7

Easy 4 mi

Sun 8

Cross-train

Grand Canyon: backpack 10 mi down Tanner Trail (−4,500 ft)

Week43planned

Mon 9

Cross-train

Grand Canyon: paddle 8 mi on the Colorado River

Tue 10

Cross-train

Grand Canyon: hike out 8.5 mi on New Hance Trail (+4,500 ft)

Wed 11

Off

Thu 12

Easy 5 mi

Fri 13

Easy 5 mi

Easy + hill sprints

Sat 14

Long 9 mi

Long run (easy)

Sun 15

Easy 4 mi

Easy + hill sprints

Week23planned

Mon 16

Easy 7 mi

Tue 17

Workout 8 mi

5 × 1 km at interval pace / 3 min jog

Wed 18

Easy 7 mi

Easy + hill sprints

Thu 19

Easy 6 mi

Fri 20

Long 12 mi

Long run: last 2 mi steady (Z3)

Sat 21

Off

Off: drive to Puerto Peñasco

Sun 22

Easy 5 mi

Easy + strides (sea level)

Week45planned

Mon 23

Easy 8.5 mi

Easy (sea level)

Tue 24

Workout 6.5 mi

4 × 1 km at goal 5K pace / 2:30 jog (sea level)

Wed 25

Off

Off: drive home

Thu 26

Workout 8 mi

3 × 1.5 mi threshold / 2 min jog

Fri 27

Easy 5 mi

Sat 28

Long 12 mi

Long run (easy)

Sun 29

Easy 5 mi

Easy + hill sprints

Week45planned

Mon 30

Easy 5 mi

Easy + strides

Tue 1

Workout 6.5 mi

5K time trial

Wed 2

Easy 6 mi

Easy + hill sprints

Thu 3

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Fri 4

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Sat 5

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Sun 6

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Week29.5planned

December 2026

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

Mon 30

Easy 5 mi

Easy + strides

Tue 1

Workout 6.5 mi

5K time trial

Wed 2

Easy 6 mi

Easy + hill sprints

Thu 3

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Fri 4

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Sat 5

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Sun 6

Cross-train 3 mi

Elk hunt: optional 3 easy at lunch

Week29.5planned

Mon 7

Easy 6 mi

Easy + hill sprints

Tue 8

Workout 8 mi

5 × 1000 m at goal 5K pace (7:02/mi at Flagstaff) / 200 m jog

Wed 9

Easy 6 mi

Easy + hill sprints

Thu 10

Workout 8 mi

3 × 1.5 mi threshold / 2 min jog

Fri 11

Off

Sat 12

Long 12 mi

Long run: last 2 mi steady (Z3)

Sun 13

Easy 5 mi

Week45planned

Mon 14

Easy 7 mi

Tue 15

Workout 8 mi

5 × 1000 m at goal 5K pace (7:02/mi at Flagstaff) / 200 m jog

Wed 16

Easy 7 mi

Easy + hill sprints

Thu 17

Workout 7 mi

3 × 1 mi threshold (HR ≤ 167) / 2 min jog

Fri 18

Off

Sat 19

Long 8 mi

Long run (easy, shortened)

Sun 20

Easy 5 mi

Easy + hill sprints

Week42planned

Mon 21

Easy 4 mi

Tue 22

Workout 5 mi

3 × 1 km at goal effort / 2 min jog + 4 × 200 m quick

Wed 23

Easy 4 mi

Easy + hill sprints

Thu 24

Easy 3 mi

Fri 25

Off

Off or 2 mi shakeout (Christmas)

Sat 26

Race 6 mi

RACE: Phoenix 5K (2 mi warm-up + 1 mi cool-down)

Sun 27

Week22planned

Mon 28

Tue 29

Wed 30

Thu 31

Fri 1

Sat 2

Sun 3

Week

Aug 17 – Aug 23

17.4mi

load 497

4% · 28% · 53% · 12% · 2%

MonAug 17

—

TueAug 18

—

WedAug 19

—

✓ 4 mi · 10:24 · 151 bpm · load 123 · 157 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:42	149	157	+7/−36
2	1.00	9:53	146	154	+0/−98
3	1.00	11:11	153	166	+115/−10
4	1.00	10:40	154	164	+36/−10
5	0.01	28:06	160	161	+0/−0

ThuAug 20

—

✓ 4.5 mi · 10:52 · 145 bpm · load 125 · 351 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	11:07	136	147	+92/−23
2	1.00	9:43	142	152	+16/−141
3	1.00	11:28	152	162	+164/−49
4	1.00	10:59	146	157	+33/−121
5	0.47	11:21	150	160	+46/−43

FriAug 21

—

✓ 3.7 mi · 9:38 · 156 bpm · load 121 · 220 ft

3 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:19	143	154	+0/−36
2	1.00	9:12	157	165	+16/−79
3	0.20	11:37	156	162	+20/−0

2 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.18	8:42	148	179	+49/−3
2	0.08	8:24	150	170	+23/−0

2 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:50	167	176	+43/−3
2	0.04	10:37	166	167	+0/−0

SatAug 22

—

SunAug 23

—

✓ 5.3 mi · 9:52 · 143 bpm · load 128 · 184 ft

11 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.50	10:01	135	147	+7/−16
2	0.50	10:03	142	156	+0/−36
3	0.50	9:14	135	143	+0/−85
4	0.50	9:36	139	146	+0/−16
5	0.50	9:35	140	147	+0/−26
6	0.50	9:57	143	146	+10/−3
7	0.50	9:48	145	147	+30/−0
8	0.50	9:59	147	154	+26/−0
9	0.50	10:36	154	159	+82/−7
10	0.50	10:02	148	150	+20/−0
11	0.26	9:35	149	151	+10/−3

Aug 24 – Aug 30

27.4mi

load 774

8% · 18% · 57% · 16% · 2%

MonAug 24

—

TueAug 25

—

✓ 8.5 mi · 10:40 · 149 bpm · load 259 · 505 ft

18 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.50	9:24	138	148	+0/−7
2	0.50	12:12	150	154	+118/−3
3	0.50	12:47	148	163	+121/−0
4	0.50	10:56	149	159	+62/−0
5	0.50	10:29	153	159	+30/−16
6	0.50	10:44	155	161	+72/−0
7	0.50	10:36	155	162	+56/−0
8	0.50	10:07	152	157	+10/−0
9	0.50	9:54	152	154	+10/−7
10	0.50	9:42	152	156	+0/−59
11	0.50	10:18	150	155	+0/−52
12	0.50	10:33	145	152	+0/−49
13	0.50	10:32	148	153	+10/−39
14	0.50	11:11	147	153	+0/−39
15	0.50	11:23	142	148	+0/−121
16	0.50	10:33	144	152	+0/−115
17	0.50	10:06	155	158	+7/−0
18	0.02	10:00	156	156	+10/−0

WedAug 26

—

✓ 3.2 mi · 10:13 · 145 bpm · load 77 · 131 ft

7 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.50	10:37	154	157	+0/−13
2	0.50	10:23	144	154	+0/−20
3	0.50	9:26	135	144	+0/−95
4	0.50	10:27	142	149	+39/−3
5	0.50	10:29	148	161	+66/−10
6	0.50	9:54	144	154	+20/−7
7	0.19	10:24	144	152	+7/−0

ThuAug 27

—

FriAug 28

—

✓ 5.1 mi · 9:00 · 152 bpm · load 143 · 154 ft

12 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.50	10:46	129	136	+0/−10
2	0.50	10:24	133	136	+0/−33
3	0.02	9:46	132	133	+0/−10
4	0.50	7:09	158	165	+0/−69
5	0.50	7:53	161	168	+0/−13
6	0.50	7:42	163	165	+0/−16
7	0.50	8:06	165	170	+16/−3
8	0.50	8:12	164	167	+13/−3
9	0.46	8:24	166	171	+39/−3
10	0.50	10:55	154	171	+69/−7
11	0.50	10:03	147	152	+10/−7
12	0.15	10:20	147	149	+7/−0

SatAug 29

—

✓ 4.2 mi · 9:48 · 147 bpm · load 112 · 161 ft

9 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.50	9:38	143	155	+0/−10
2	0.50	9:53	155	159	+0/−33
3	0.50	9:24	142	153	+0/−75
4	0.50	9:26	144	146	+0/−13
5	0.50	9:46	145	148	+13/−3
6	0.50	9:49	148	151	+43/−16
7	0.50	10:36	150	160	+85/−3
8	0.50	9:53	146	148	+10/−7
9	0.15	9:49	148	150	+10/−0

SunAug 30

—

✓ 6.4 mi · 9:26 · 150 bpm · load 183 · 220 ft

2 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	11:03	143	151	+0/−46
2	0.25	10:18	122	131	+0/−49

8 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.56	7:06	147	161	+0/−20
2	0.41	9:43	143	157	+0/−20
3	0.57	6:57	163	171	+0/−26
4	0.39	10:16	149	171	+10/−10
5	0.55	7:12	159	163	+33/−13
6	0.38	10:24	154	163	+16/−7
7	0.55	7:13	157	168	+20/−0
8	0.35	10:35	162	169	+23/−7

2 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	11:12	153	163	+105/−7
2	0.34	10:41	152	160	+13/−7

Aug 31 – Sep 6

22.2mi

load 645

5% · 28% · 47% · 15% · 5%

MonAug 31

—

TueSep 1

—

WedSep 2

—

✓ 4.1 mi · 9:49 · 147 bpm · load 108 · 177 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:47	138	150	+26/−72
2	1.00	9:12	144	154	+13/−75
3	1.00	10:06	149	159	+56/−10
4	1.00	10:07	154	167	+72/−3
5	0.11	10:20	151	153	+10/−0

ThuSep 3

—

✓ 5.4 mi · 8:48 · 159 bpm · load 173 · 180 ft

9 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.09	9:36	145	159	+0/−69
2	1.42	7:11	159	167	+0/−82
3	0.25	9:11	164	167	+7/−3
4	0.47	6:52	174	180	+16/−7
5	0.41	9:16	168	180	+20/−0
6	0.30	7:08	171	177	+0/−0
7	0.22	10:59	172	175	+39/−3
8	0.16	7:27	172	174	+33/−10
9	1.04	11:01	158	177	+66/−7

FriSep 4

—

SatSep 5

—

✓ 8.4 mi · 10:55 · 146 bpm · load 243 · 518 ft

9 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:41	141	161	+118/−13
2	1.00	11:52	152	165	+157/−3
3	1.00	10:42	145	151	+46/−36
4	1.00	10:18	144	149	+7/−128
5	1.00	11:29	151	162	+105/−13
6	1.00	11:05	149	158	+72/−30
7	1.00	11:12	142	147	+0/−79
8	1.00	10:33	143	156	+0/−213
9	0.42	9:34	155	162	+13/−7

SunSep 6

—

✓ 4.4 mi · 10:27 · 146 bpm · load 121 · 148 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:18	148	163	+3/−46
2	1.00	9:57	154	164	+7/−85
3	1.00	10:28	141	151	+39/−13
4	1.00	11:02	144	156	+89/−3
5	0.36	10:30	144	155	+10/−3

Sep 7 – Sep 13

30.1mi

load 866

4% · 28% · 47% · 17% · 4%

MonSep 7

—

TueSep 8

—

✓ 5.1 mi · 8:48 · 153 bpm · load 142 · 161 ft

3 laps

Lap	Mi	Pace	HR	Max	Ft
1	0.98	10:09	133	143	+0/−30
2	3.11	7:58	160	177	+95/−128
3	1.05	10:02	156	179	+66/−7

WedSep 9

—

✓ 4.8 mi · 9:42 · 148 bpm · load 131 · 167 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:53	145	157	+3/−52
2	1.00	9:08	148	161	+7/−72
3	1.00	9:31	142	149	+23/−16
4	1.00	9:46	156	171	+108/−10
5	0.82	10:16	149	157	+26/−7

ThuSep 10

—

✓ 5.2 mi · 9:46 · 152 bpm · load 153 · 174 ft

6 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:43	151	163	+0/−30
2	1.00	9:12	162	169	+0/−95
3	1.00	9:54	149	158	+20/−13
4	1.00	10:27	147	162	+105/−7
5	1.00	9:34	148	165	+36/−10
6	0.22	9:50	164	170	+13/−13

FriSep 11

—

SatSep 12

—

✓ 4.4 mi · 9:41 · 147 bpm · load 116 · 164 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:35	143	152	+10/−43
2	1.00	9:19	139	156	+7/−85
3	1.00	9:32	146	160	+30/−10
4	1.00	10:10	158	178	+105/−16
5	0.36	9:58	153	156	+13/−7

SunSep 13

—

✓ 10.6 mi · 11:00 · 148 bpm · load 324 · 1053 ft

11 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	11:26	138	146	+128/−13
2	1.00	12:25	145	156	+210/−16
3	1.00	12:20	146	152	+213/−0
4	1.00	12:24	151	160	+220/−3
5	1.00	10:16	165	175	+220/−7
6	1.00	10:46	152	168	+36/−108
7	1.00	10:05	148	167	+7/−217
8	1.00	10:28	148	166	+0/−217
9	1.00	10:18	141	147	+7/−174
10	1.00	10:12	147	154	+13/−190
11	0.57	9:49	147	155	+0/−75

Sep 14 – Sep 20

32.3mi

load 836

13% · 25% · 44% · 11% · 7%

MonSep 14

—

TueSep 15

—

✓ 5.1 mi · 9:48 · 149 bpm · load 146 · 190 ft

2 laps

Lap	Mi	Pace	HR	Max	Ft
1	5.00	9:46	149	187	+174/−190
2	0.13	10:49	156	158	+16/−0

WedSep 16

—

✓ 5.1 mi · 10:23 · 147 bpm · load 142 · 174 ft

6 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:02	142	158	+0/−52
2	1.00	10:04	143	163	+3/−75
3	1.00	10:24	153	159	+20/−23
4	1.00	10:40	150	157	+66/−20
5	1.00	10:44	149	158	+79/−7
6	0.09	10:26	149	154	+7/−0

ThuSep 17

—

✓ 5.2 mi · 8:33 · 153 bpm · load 142 · 72 ft

11 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.67	9:26	133	154	+0/−125
2	0.51	7:20	159	168	+0/−20
3	0.21	8:51	159	169	+0/−7
4	0.54	7:00	170	174	+0/−20
5	0.25	9:21	158	170	+0/−10
6	0.28	6:50	174	179	+23/−3
7	0.25	9:24	168	179	+20/−7
8	0.17	6:24	172	182	+7/−0
9	0.24	9:34	166	183	+0/−16
10	0.29	6:33	172	179	+0/−7
11	0.77	9:27	161	179	+23/−39

FriSep 18

—

SatSep 19

—

✓ 4.8 mi · 11:23 · 141 bpm · load 121 · 394 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	12:11	145	160	+148/−33
2	1.00	11:22	136	143	+49/−115
3	1.00	11:06	141	147	+52/−69
4	1.00	11:30	145	151	+108/−30
5	0.83	10:39	141	152	+36/−141

SunSep 20

—

✓ 12.1 mi · 9:26 · load 285 · no HR · 0 ft

Sep 21 – Sep 27

17.3mi

load 429

20% · 31% · 41% · 7% · 0%

MonSep 21

—

TueSep 22

—

✓ 4.1 mi · 10:43 · 145 bpm · load 109 · 144 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:09	144	155	+3/−43
2	1.00	10:10	149	163	+7/−92
3	1.00	11:20	138	151	+69/−7
4	1.00	11:13	147	158	+59/−7
5	0.09	10:58	158	160	+7/−0

WedSep 23

—

✓ 4.2 mi · 10:42 · 146 bpm · load 114 · 144 ft

2 laps

Lap	Mi	Pace	HR	Max	Ft
1	2.34	10:17	151	162	+10/−135
2	1.85	11:14	140	158	+135/−13

ThuSep 24

—

✓ 4.1 mi · 10:33 · 140 bpm · load 90 · 161 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:33	157	164	+3/−39
2	1.00	10:26	127	136	+20/−102
3	1.00	10:24	136	145	+49/−13
4	1.00	10:48	141	155	+82/−7
5	0.14	10:19	143	148	+7/−0

FriSep 25

—

✓ 4.8 mi · 10:01 · 144 bpm · load 116 · 157 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:48	148	157	+3/−43
2	1.00	9:35	137	156	+0/−79
3	1.00	10:04	140	146	+20/−16
4	1.00	10:28	149	163	+98/−10
5	0.85	10:09	146	153	+36/−7

SatSep 26

—

SunSep 27

—

Sep 28 – Oct 4

32mi

load 917

8% · 19% · 44% · 22% · 8%

MonSep 28

—

✓ 6.8 mi · 9:02 · 155 bpm · load 205 · 289 ft

7 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.34	9:53	143	166	+0/−112
2	1.01	7:59	157	163	+0/−36
3	0.22	9:39	154	163	+10/−3
4	1.08	7:59	163	169	+79/−105
5	0.21	9:28	158	164	+7/−0
6	1.00	8:00	168	172	+56/−7
7	1.88	10:03	152	169	+138/−20

TueSep 29

—

✓ 5.1 mi · 9:44 · 148 bpm · load 138 · 230 ft

6 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:47	138	152	+16/−62
2	1.00	9:35	155	168	+13/−92
3	1.00	9:32	143	152	+30/−23
4	1.00	9:38	150	164	+66/−16
5	1.00	10:08	151	168	+95/−3
6	0.12	9:48	153	155	+10/−3

WedSep 30

—

ThuOct 1

—

✓ 5.1 mi · 9:42 · 151 bpm · load 153 · 167 ft

6 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:43	146	160	+10/−52
2	1.00	9:14	154	161	+7/−82
3	1.00	9:32	152	166	+20/−30
4	1.00	9:58	153	162	+56/−13
5	1.00	10:05	152	160	+69/−7
6	0.11	9:35	149	151	+7/−0

FriOct 2

—

✓ 5.8 mi · 8:50 · 153 bpm · load 163 · 187 ft

7 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.53	9:14	132	146	+0/−125
2	0.65	7:46	158	165	+0/−26
3	0.18	8:43	156	165	+0/−7
4	0.67	7:31	167	176	+7/−20
5	0.17	9:02	167	176	+13/−3
6	0.65	7:47	170	176	+23/−3
7	1.96	9:41	156	178	+144/−13

SatOct 3

—

SunOct 4

—

✓ 9.2 mi · 9:59 · 148 bpm · load 258 · 564 ft

10 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:36	127	141	+10/−52
2	1.00	9:02	140	149	+13/−89
3	1.00	9:16	145	156	+26/−36
4	1.00	10:41	166	180	+282/−3
5	1.00	10:59	155	181	+131/−10
6	1.00	10:37	145	154	+7/−82
7	1.00	10:21	145	151	+10/−190
8	1.00	9:54	148	155	+16/−33
9	1.00	9:34	154	169	+59/−39
10	0.24	9:34	159	167	+10/−13

Oct 5 – Oct 11

22.2mi

load 587

24% · 20% · 21% · 11% · 24%

MonOct 5

—

✓ 4.2 mi · 9:48 · 136 bpm · load 74 · 154 ft

5 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:56	124	136	+3/−36
2	1.00	9:05	134	142	+7/−75
3	1.00	9:41	142	153	+46/−10
4	1.00	10:29	144	161	+92/−10
5	0.25	9:43	141	146	+7/−7

TueOct 6

—

✓ 5.1 mi · 8:51 · 153 bpm · load 144 · 187 ft

7 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.37	9:24	131	146	+7/−112
2	0.78	7:43	159	165	+0/−36
3	0.18	8:59	157	165	+0/−3
4	0.76	8:03	165	171	+33/−20
5	0.16	9:17	163	171	+0/−0
6	0.82	8:16	170	179	+92/−13
7	1.04	9:55	154	184	+56/−7

WedOct 7

—

✓ 4.5 mi · 10:07 · 145 bpm · load 116 · 266 ft

3 laps

Lap	Mi	Pace	HR	Max	Ft
1	3.01	9:31	140	158	+69/−161
2	0.49	13:45	155	182	+151/−102
3	1.02	10:10	154	179	+46/−13

ThuOct 8

—

FriOct 9

—

✓ 2.1 mi · 10:21 · 131 bpm · load 27 · 36 ft

2 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.81	10:25	129	138	+26/−36
2	0.27	9:51	144	165	+10/−0

SatOct 10

Race 6.2 mi

10K race

✓ 6.2 mi · 7:43 · 172 bpm · load 226 · 164 ft

7 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	7:43	159	175	+59/−16
2	1.00	7:36	169	174	+0/−26
3	1.00	7:34	172	177	+0/−49
4	1.00	7:53	177	183	+36/−7
5	1.00	7:59	179	186	+36/−3
6	1.00	7:44	176	185	+33/−36
7	0.21	6:39	168	187	+0/−23

SunOct 11

—

Plan week 1 · Oct 12 – Oct 18

36of 34.4 planned

load 787

28% · 40% · 24% · 4% · 4%

MonOct 12

Easy 5.1 mi

✓ 5.1 mi · 10:28 · 131 bpm · load 69 · 187 ft

6 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:12	124	131	+3/−46
2	1.00	10:03	125	136	+0/−85
3	1.00	10:21	131	143	+26/−26
4	1.00	10:42	135	147	+66/−20
5	1.00	11:01	137	156	+85/−10
6	0.12	10:54	138	143	+7/−3

TueOct 13

Easy 5 mi

✓ 5.1 mi · 9:57 · 137 bpm · load 92 · 207 ft

6 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	10:13	127	157	+10/−52
2	1.00	9:13	134	144	+20/−95
3	1.00	9:53	135	145	+26/−33
4	1.00	10:04	141	159	+49/−3
5	1.00	10:21	144	161	+92/−16
6	0.13	10:07	147	150	+10/−0

WedOct 14

Easy 5 mi

Easy + hill sprints (6 × 8 s)

✓ 5.7 mi · 10:18 · 143 bpm · load 137 · 322 ft

3 laps

Lap	Mi	Pace	HR	Max	Ft
1	4.03	9:27	140	155	+108/−190
2	0.63	15:09	149	178	+180/−138
3	1.02	10:39	146	152	+33/−10

ThuOct 15

Off

Off (moved from Fri)

FriOct 16

Workout 5.8 mi

3 × 1 mi threshold (HR ≤ 167) / 2 min jog (moved up from Tue 10/20)

✓ 5.8 mi · 8:52 · 152 bpm · load 170 · 230 ft

7 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.26	9:42	125	137	+7/−125
2	1.00	7:48	156	167	+10/−46
3	0.17	9:02	157	164	+0/−7
4	1.00	7:41	166	174	+30/−30
5	0.20	9:30	167	176	+7/−0
6	1.00	8:03	171	181	+62/−13
7	1.22	10:22	153	178	+115/−20

SatOct 17

Easy 4.5 mi

Easy + hill sprints (long run moved to Sun)

✓ 5.1 mi · 9:33 · 139 bpm · load 95 · 197 ft

6 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:26	131	141	+13/−56
2	1.00	8:53	140	147	+0/−92
3	1.00	9:26	141	149	+33/−39
4	1.00	9:54	142	149	+59/−7
5	1.00	10:03	141	166	+82/−13
6	0.11	10:02	143	145	+10/−0

SunOct 18

Long 9 mi

Long run (easy)

✓ 9.1 mi · 11:13 · 141 bpm · load 224 · 810 ft

10 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	11:45	138	148	+167/−0
2	1.00	11:07	139	149	+82/−33
3	1.00	11:50	144	152	+157/−26
4	1.00	13:21	144	155	+230/−49
5	1.00	10:05	129	152	+0/−289
6	1.00	11:33	146	160	+92/−20
7	1.00	10:39	144	155	+52/−89
8	1.00	10:15	147	163	+30/−131
9	1.00	10:34	137	159	+0/−154
10	0.14	10:01	130	131	+0/−30

Plan week 2 · Oct 19 – Oct 25

6.3of 38 planned

load 112

38% · 50% · 11% · 2% · 0%

MonOct 19

Easy 6 mi

✓ 6.3 mi · 10:00 · 137 bpm · load 112 · 262 ft

7 laps

Lap	Mi	Pace	HR	Max	Ft
1	1.00	9:52	125	133	+7/−49
2	1.00	9:24	134	141	+0/−98
3	1.00	9:53	136	145	+30/−33
4	1.00	10:13	138	156	+66/−75
5	1.00	10:11	139	146	+46/−3
6	1.00	10:31	144	166	+102/−3
7	0.29	9:55	148	175	+13/−10

TueOct 20

Workout 7.5 mi

4 × 1 mi threshold (HR ≤ 167) / 2 min jog

WedOct 21

Easy 6 mi

Easy + hill sprints

ThuOct 22

Easy 5 mi

FriOct 23

Off

SatOct 24

Long 10 mi

Long run (easy)

SunOct 25

Easy 3.5 mi

Easy + hill sprints

Training Calendar

August 2026

September 2026

October 2026

November 2026

December 2026

Aug 17 – Aug 23

Aug 24 – Aug 30

Aug 31 – Sep 6

Sep 7 – Sep 13

Sep 14 – Sep 20

Sep 21 – Sep 27

Sep 28 – Oct 4

Oct 5 – Oct 11

Plan week 1 · Oct 12 – Oct 18

Plan week 2 · Oct 19 – Oct 25

Plan week 3 · Oct 26 – Nov 1

Plan week 4 · Nov 2 – Nov 8

Plan week 5 · Nov 9 – Nov 15

Plan week 6 · Nov 16 – Nov 22

Plan week 7 · Nov 23 – Nov 29

Plan week 8 · Nov 30 – Dec 6

Plan week 9 · Dec 7 – Dec 13

Plan week 10 · Dec 14 – Dec 20

Plan week 11 · Dec 21 – Dec 27