Current Block — Base Build (Week 2 of 7)¶
Block: Base build (May 13 – Jun 28) Block goal: aerobic volume to 55–65 km/wk, retain HM speed, lab test Jun 24, 10k race Jun 28. Week: W21 (May 18–24, 2026) Last updated: 2026-05-17 (rewritten to Tue/Thu quality per Roman's request)
Block-level progression (updated 2026-05-17)¶
| Week | Target km | Notes |
|---|---|---|
| W20 (May 11–17) | 48–52 | ✅ Done. Actual 57.4 km. MP-block calibrated at 4:37–4:42/km @ HR 165. Strength: 0 sessions. |
| W21 (May 18–24) | 52–56 | Hard work week before cutback. VO2 + MP qualities, both strength sessions, long 18 km. |
| W22 (May 25–31) | 30–35 (cutback — moved earlier) | Roman's life is busy this week. Cutback rotated forward by 1 week. |
| W23 (Jun 1–7) | 56–60 (build) | Volume returns. Long 18–20 km with MP segment. |
| W24 (Jun 8–14) | 58–62 | Push volume. LR 20 km. |
| W25 (Jun 15–21) | 55–60 | Lab prep week — 4 days easy before lab Wed Jun 24. |
| W26 (Jun 22–28) | 40 | Lab Wed, easy Thu/Fri, shakeout Sat, 10k race Sun. |
VO2max policy in base block: 1 session every 2–3 weeks. Retains top-end so the LT ceiling has somewhere to climb. Last VO2 stimulus was 2026-05-05 (12 × 400 m) → due this week.
This week (W21: May 18–24, 2026)¶
| Day | Date | Session | Why |
|---|---|---|---|
| Mon | May 18 | Rest | Standing rule. |
| Tue | May 19 | Quality 1: VO2max — 5 × 800 m @ 3:10–3:16 per rep, 400 m jog rec + Strength Day A | Top-end stimulus. Last VO2 session was May 5 — overdue. Track-based, distance prescription per Roman's standing preference. |
| Wed | May 20 | 8 km easy @ 5:50–6:10/km, HR <150 | Recovery between qualities. |
| Thu | May 21 | Quality 2: 14 km with 6 km MP block (8 km easy + 6 km @ 4:37–4:44, HR 158–168) | MP volume +2 km vs Sun. |
| Fri | May 22 | 6 km easy + 4 strides + Strength Day B (plyo, light) | Easy day; plyo placed here (not on quality day) to spare psoas before long run. |
| Sat | May 23 | 10 km easy with friends @ 5:50+/km, HR <150 | Roman's request. Social run, not quality. |
| Sun | May 24 | Long run 18 km — pure aerobic @ 5:30–6:00/km, HR <150 | Aerobic volume. No MP today (Thu had it). |
Week target: ~54 km running + 2 strength sessions.
Why Tue/Thu, not Wed/Fri: Roman's request. Logic — both qualities are different stress types: - Tue VO2 = short, sharp, nervous-system + anaerobic ceiling. Recovers in 36 h. - Thu MP = longer, aerobic threshold + mitochondrial. Recovers from a different pool.
The Wed easy in between is real recovery, not just "fill". If Wed morning HRV is <38 or BB <40 → make it shorter (4–5 km) or take a full rest day and push Thu MP to Fri (then drop Day B plyo for the week).
Tomorrow — Tue May 19: VO2max intervals (track)¶
Goal: deliver a VO2max stimulus while base-building is still primary. 800 m reps so each rep is clean (2 laps of the track) and Roman doesn't have to watch the clock mid-rep. Why 800 m (not 1000+): at 3:10–3:16 per rep the HR climbs into Z5 in the back half; 1000+ m adds tax without proportionally more stimulus before Thu's MP block.
Workout¶
| Segment | Distance | Pace target | HR target |
|---|---|---|---|
| Warm-up | 3–4 km | very easy | <140 |
| Strides | 4 × ~100 m | fast but relaxed (~3:50/km feel) | — |
| Main: 5 × 800 m | — | 3:10–3:16 per rep (=3:55–4:05/km) | end of rep: 184+ |
| Recovery between reps | 400 m jog (~2:30) | ~6:15/km | drift down to 145 |
| Cool-down | 2–2.5 km | easy | <140 |
Total ~12–13 km. On a 400 m track: each rep = 2 laps, recovery = 1 lap.
Rules¶
- First rep = calibration. Aim 3:12–3:14. Run by feel — "hard but controlled". End-of-rep HR should hit Z5 (≥183). If HR barely reaches 178 → speed up 4 s next rep. If HR jumps to 190+ → slow 4 s next rep.
- Reps 2–4 hold the same pace (±2 s). Rep 5: if legs allow, push to 3:08–3:10.
- Abort criteria: if rep 3 HR is ≥192 at the same pace as rep 1 → call it after 4 reps. Don't burn matches before Thu MP block.
- psoas watchpoint: VO2 pace loads the hip flexor. If anything tightens during warm-up → cut to 4 × 800 m and shorten the strides.
- Pre-moisten H10 electrodes.
Strength Day A — after the run (≥30 min gap, ideally ≥3 h)¶
Per plan/strength-plan.md. First fully-structured session — drop 20% on weights, learn movements:
- Back squat: 4 × 4 (start ~50% est 1RM)
- Romanian deadlift: 3 × 5
- Bulgarian split squat (DB): 3 × 5/leg
- Single-leg calf raise: 3 × 8
- Pallof press: 3 × 10/side
Log working weights in plan/strength-plan.md → "Working weights log".
Thursday — MP block, extended (14 km / 6 km MP)¶
Same template as Sun May 17, but MP block grows 4 → 6 km.
- W/U: 1 km easy at 5:45/km, HR climbing into Z2
- Main: 8 km easy @ 5:50–6:00/km, HR <150
- MP block: 6 km @ 4:37–4:44/km, HR 158–168
- C/D: 1 km walk-jog
If by km 4 of the MP block HR is already at 168 and climbing → hold pace but mentally accept you're at the ceiling. If by km 5 HR is at 172 and pace slowing — call it at km 5, don't drag a 6th km. 6 km clean > 7 km drifty.
Fueling: 1 non-caffeine gel at min 45 (about km 9), like last Sunday.
Saturday — 10 km easy with friends¶
- Pace: 5:50/km or slower
- HR cap: <150
- If friends push, hold yourself back. This is recovery placement before long run, not a tempo.
- No strides today. Day B plyo was Friday.
Sunday — long run 18 km, no MP¶
- Pure aerobic. Pace 5:30–6:00/km, HR <150 throughout.
- Why no MP this week: Thursday already had 6 km MP. Two MP days too close = overload. Sunday is purely about time-on-feet and aerobic volume.
- Fueling: 1 non-caffeine gel at min 60 (about km 12). Try a slightly later timing than last week — race-day gels usually come every 30–40 min.
YESTERDAY — Sun May 17 ✅¶
Long run 16 km with 4 km MP block. Textbook execution: 12 km easy @ 5:32 / HR 141, then MP 4:42 → 4:32 / HR 159 → 167. TE 4.0 aer / 0.0 anaer. H10 clean (pre-moistening worked). 3:15 marathon pace was sustainable for 4 km off a 12 km lead-in.
TODAY — Mon May 18: Rest¶
After the long run. No running, no bike (even commute light if you have other transport).
What to log this week¶
- Tue VO2: per-rep time + end-of-rep HR (5 reps). Felt-rating 1–10 per rep.
- Thu MP-extended: per-km HR/pace in the MP block. Did it drift? How did the 5th–6th km feel vs the 4th?
- Sat 10k friends: total time, who was there, did you hold the cap.
- Sun long: total km, avg pace, when was the gel, any psoas.
Health gating (read latest.md each morning)¶
- Today (Sun 17) was 🟡 — HRV 39, sleep 5h35m, deep 7%.
- Tue morning rule: if HRV stays <40 or Body Battery <40 on Tue → delay VO2 to Wed, make Tue an easy 6 km. Don't burn matches on a depleted system.
- Thu morning rule: if 2+ primary signals are 🟡/🔴 on Thu → cut MP block from 6 → 4 km.
- Sleep watchpoint stays.