OPERATION

RACE MAP

10 weeks · February 2, 2026 → April 13, 2026

TARGET: SUB 70 MINUTES

PERIODIZATION

BASE

W1-3

BUILD

W4-6

PEAK

W7-8

TAPER + RACE

W9-10

WEEKLY RUN VOLUME

020406038W140W242W330W432W534W642W742W832W914W10

PHASE INTEL

Base

WEEKS 1-3

38-42 km

Mini sims, station learning at race weight

Build

WEEKS 4-6

38-42 km

Progressive sims: mini → 6-station, overload weight

Peak

WEEKS 7-8

~42 km

Full 8-station simulations, long runs peak at half marathon

Taper + Race

WEEKS 9-10

32 km → ~14 km

Abbreviated sim → activation only

RACE DAY TIME BUDGET

running8 x 1km @ 5:00-5:15 = 40-42 min
stations28-30 min total
transitions2-3 min total (15-20s each)

PACE ZONES

EEasy
9:00-7:00/km (HR based)
MMarathon
5:55/km
TThreshold
5:16/km
IInterval
4:50/km
RRepetition
4:30/km