Good morning, Mark.

Saturday 18 April · 2 days until the long run.

:: WEEK 16 / 20 · BUILD PHASE

:: VDOT

57.2

+0.3 · 30D

:: LT PACE

4:14/km

−4s · 30D

:: BEST 10K PROJ

40:48

via Daniels

:: DAYS TO A-RACE

154

CPH HALF · SEP 20

Recent activity

VIEW ALL >

:: EASY

Copenhagen — 50 min easy run

17 APR · 5:55/km · HR 133

7.00

:: INTERVALS

5×1000m @ 4:10

15 APR · 4:12 avg · HR 172

9.2

:: STRENGTH

5/3/1 W1 — Squat + Bench

14 APR · 60 min · Squat 85% PR+

MIN

:: LONG

Dyrehaven long — 18 km progression

13 APR · 5:20 → 4:40/km · HR 158

18.0

Upcoming

CALENDAR >

SUN

Long run 18 km

Progression · Dyrehaven · fuel 2x gel

LONG

MON

Rest day

Mobility 15 min · foam roll

REST

TUE

Tempo 3×8 min @ LT

4:18/km target · 3 min float between

KEY

WED

Easy 8 km + strides

Zone 2 · 6×20s strides end

EASY

THU

Strength B — DL + OHP

5/3/1 W2 · 70/80/90%

STRENGTH

:: WEEK 16 AT A GLANCE

:: BUILD

Mon 14

Strength A

Squat 5/3/1 W1

Tue 15

5×1000m

9.2 km · 4:12

Wed 16

Rest

— mobility

Thu 17

Easy + strides

7.0 km · 5:55

Fri 18

Rest

— yoga 30 min

Sat 18 · TODAY

Shakeout 5 km

easy before long

Sun 19

Long 18 km

progression

OVERVIEW

Good morning, Mark.

Week 16 · Build phase

Recent activity

Upcoming

:: WEEK 16 AT A GLANCE