Calendar 2026
Phase 1: BASE (Jan — Mar)
80/20 rule: 100% Z2 running, no intervals. Swim: build to 1000m continuous.
| Week | Dates | Long run (Sat) | Swim volume | Notes |
|---|---|---|---|---|
| 1 | Jan 13–19 | 60 min | 3×1600m | Baseline |
| 2 | Jan 20–26 | 66 min | 3×1600m | |
| 3 | Jan 27 – Feb 2 | 73 min | 3×1600m | |
| 4 | Feb 3–9 | 50 min (deload) | 3×1400m | Recovery week |
| 5 | Feb 10–16 | 66 min | 3×1800m | New swim workouts start |
| 6 | Feb 17–23 | 73 min | 3×1800m | |
| 7 | Feb 24 – Mar 2 | 75 min | 3×1800m | Phase 1 cap |
| 8 | Mar 3–9 | 52 min (deload) | 3×1400m | Recovery week |
| 9 | Mar 10–16 | 70 min | 3×1800m | Cycle 3 start |
| 10 | Mar 17–23 | 75 min | 3×1800m | |
| 11 | Mar 24–30 | 75 min | 3×1800m | Phase 1 end |
| — | Mar 31 | — | CSS test | Control: Z2 @ 8:30/km? |
Phase 2: BUILD (Apr — Jun)
80% Z2 / 20% tempo. Tue runs add 15-20 min tempo blocks. Swim: build to 1.5km continuous.
| Week | Dates | Long run (Sat) | Tue run | Notes |
|---|---|---|---|---|
| 12 | Mar 31 – Apr 6 | 80 min | 45 min (15 tempo) | Phase 2 start |
| 13 | Apr 7–13 | 85 min | 45 min (15 tempo) | |
| 14 | Apr 14–20 | 90 min | 50 min (20 tempo) | |
| 15 | Apr 21–27 | 60 min (deload) | 35 min Z2 | Recovery week |
| 16 | Apr 28 – May 4 | 85 min | 50 min (20 tempo) | Cycle 5 start |
| 17 | May 5–11 | 90 min | 50 min (20 tempo) | |
| 18 | May 12–18 | 90 min | 50 min (20 tempo) | |
| 19 | May 19–25 | 63 min (deload) | 35 min Z2 | Recovery week |
| 20 | May 26 – Jun 1 | 85 min | 50 min (20 tempo) | |
| 21 | Jun 2–8 | 90 min | 50 min (20 tempo) | |
| 22 | Jun 9–15 | 90 min | 50 min (20 tempo) | |
| 23 | Jun 16–22 | 63 min (deload) | 35 min Z2 | Recovery week |
| — | Jun 23 | — | — | Control: Z2 @ 7:45/km? |
Phase 3: DEVELOP (Jul — Sep)
75% Z2 / 25% intervals. Tue: 4-6×800m or 3-4×1km. Swim: build to 3km continuous.
| Week | Dates | Long run (Sat) | Tue run | Notes |
|---|---|---|---|---|
| 24 | Jun 23–29 | 90 min | intervals | Phase 3 start |
| 25 | Jun 30 – Jul 6 | 95 min | intervals | |
| 26 | Jul 7–13 | 100 min | intervals | |
| 27 | Jul 14–20 | 70 min (deload) | Z2 | Recovery week |
| 28 | Jul 21–27 | 95 min | intervals | |
| 29 | Jul 28 – Aug 3 | 100 min | intervals | |
| 30 | Aug 4–10 | 105 min | intervals | |
| 31 | Aug 11–17 | 73 min (deload) | Z2 | Recovery week |
| 32 | Aug 18–24 | 100 min | intervals | |
| 33 | Aug 25–31 | 105 min | intervals | |
| 34 | Sep 1–7 | 110 min | intervals | ~16-18 km |
| 35 | Sep 8–14 | 77 min (deload) | Z2 | Recovery week |
| — | Sep 15 | — | — | Control: Z2 @ 7:15/km? |
Phase 4: PEAK (Oct — Nov)
Race-pace work: 3-4×2km @ 5:40-5:50/km. Swim: 4km test in October.
| Week | Dates | Long run (Sat) | Tue run | Notes |
|---|---|---|---|---|
| 36 | Sep 15–21 | 105 min | race pace | Phase 4 start |
| 37 | Sep 22–28 | 110 min | race pace | |
| 38 | Sep 29 – Oct 5 | 115 min | race pace | |
| 39 | Oct 6–12 | 80 min (deload) | Z2 | Recovery week |
| 40 | Oct 13–19 | 110 min | race pace | |
| 41 | Oct 20–26 | 115 min | race pace | 4km swim test |
| 42 | Oct 27 – Nov 2 | 120 min | race pace | 18-20 km peak |
| 43 | Nov 3–9 | 84 min (deload) | Z2 | Recovery week |
| 44 | Nov 10–16 | 110 min | race pace | |
| 45 | Nov 17–23 | 115 min | race pace | |
| 46 | Nov 24–30 | 120 min | race pace | Last big week |
| — | End Nov | — | — | Control: Z2 @ 7:00/km? |
Phase 5: TAPER (Dec 1–13)
| Week | Dates | Long run (Sat) | Notes |
|---|---|---|---|
| 47 | Dec 1–7 | 70 min Z2 | -40% volume, 2 short race pace sessions |
| 48 | Dec 8–12 | 30 min Z2 | -60% volume, only Z2 |
| 🏁 | Dec 13 | RACE | Boka Half Marathon — target sub-2:00 |
Testing schedule
| When | Test | Goal |
|---|---|---|
| Feb (week 5) | Threshold run test (30 min) | Calibrate HR zones with chest strap |
| End Mar | Z2 pace check | 8:30/km or better |
| Every 8 weeks | CSS swim test (400m + 200m) | Track swim threshold |
| End Jun | Z2 pace check | 7:45/km or better |
| End Sep | Z2 pace check | 7:15/km or better |
| Oct | 4km swim test | < 1:40:00 |
| End Nov | Z2 pace check | 7:00/km or better |