Effort Controlled · Numbers Honest · Long Runs Earned

• One quality run per week
• Easy runs stay easy. No drifting
• Long run stays conversational unless the plan says otherwise
• Never increase long run distance and strength difficulty in the same week

• All running stopped until pain-free walking at normal pace for 48 hrs minimum
• Do not reduce distance and continue — stop completely
• Strength sessions continue on their training days with runs removed
• Refer to your training page for exercise-level modifications

• If pace drops for 2 consecutive weeks, reduce strength intensity for 1 week before adjusting run targets
• If HR at a fixed pace rises more than 5% over 2 consecutive weeks on the same route and conditions, treat as equivalent to a pace drop — reduce strength intensity for 1 week
• Record splits. Adjust next week, not mid-run
• If form breaks or breathing spikes, slow down

• Increase long run by +1 km (0.6 mi) per event, never more than 10% of total weekly mileage
• Every 4th week, hold mileage for adaptation
• If fatigue stacks for 2 weeks, reduce volume 10 to 15% for 1 week
• Velocity + Structure: cap Sat long run at 15K until Tue and Thu strength shows no degradation across 2 consecutive deload cycles

• Use the ladder. Stop guessing
• If you cannot hold the target range for the full session, you started too fast
• Finish with control. The last mile should not be a rescue

• Resume at 50% of previous long run distance at easy effort only
• Do not return to quality runs or threshold work until 2 pain-free easy runs are complete
• Do not increase strength complexity and run distance in the same return week
• HR and pace will be elevated on return — do not chase prior benchmarks for at least 2 weeks

• Pick a target effort, then lock the pace range
• If you cannot hold the range for the full session, you started too fast
• Finish with control. The last mile should not be a rescue

• Form | aerobic base + durability | 7:30 / mi | 4:39 / km
• Frame | aerobic strength + threshold development | 7:10 / mi | 4:27 / km
• Structure | performance sharpening | 6:52 / mi | 4:16 / km
• Output | sub-90 execution | 6:40 / mi | 4:08 / km

• Increase distance only after 2 stable weeks at the current distance
• Increase by +1 km (0.6 mi) per event, never more than 10% of total weekly mileage
• Every 4th build cycle, hold distance and focus on smoother pacing

• If pace drops for 2 consecutive weeks on the same route and conditions, reduce strength intensity for 1 week before adjusting run targets
• If HR at a fixed pace rises more than 5% over 2 consecutive weeks on the same route and conditions, treat as equivalent to a pace drop
• Do not attempt to run through either signal — reduce strength first, then reassess

• Cadence stays consistent
• Shoulders stay down
• Breathing stays controlled
• No late-run collapse

• Pain-free walking at normal pace for 48 hrs minimum before first return run
• First run: 50% of previous long run distance at easy effort only
• No quality runs or threshold work until 2 consecutive pain-free easy runs are complete
• Do not increase strength complexity and run distance in the same return week
• HR and pace will be elevated on return — do not chase prior benchmarks for at least 2 weeks

Hold Pace · Carry Strength · Stay Exact

In the Hybrid program, running is integrated directly into each training phase — Wednesday easy run and Saturday long run are built into the weekly plan. There is no standalone pace page.

• See your current phase page for run days, distances, and pacing guidance
• Running progression is covered in each phase's Progression view

Control Tempo · Hold Tension · Earn Output

The Strength program has no running component. All training days are dedicated to strength and muscular development. There is no standalone pace page.

• See your current phase page for the full weekly plan
• Wednesday, Saturday, and Sunday are rest days