Foundation
9 weeks
Mon
Strength A — lower body (45 min)
Tue
Easy 8km road
Wed
3×1km tempo in 12km
Thu
Strength B — core & upper (40 min) + Yoga
Fri
Easy road run with friend — 11–12km
Sat
Parkrun 5km (race effort)
Sun
Long Run 22km — road/trail mix
58 km total200 m elevation
Mon
Strength A — lower body (45 min)
Tue
Easy 8km road
Wed
12km incl. 6×100m uphill strides
Thu
Strength B — core & upper (40 min) + Yoga
Fri
Easy road run with friend — 11–12km
Sat
Easy 10km trail run
Sun
Long Run 24km trail — 200–300m elev
63 km total400 m elevation
Mon
Strength A — lower body (45 min)
Tue
Easy 8km road
Wed
Hills: 2kmWU+8×2min hard uphill+jog+2kmCD (~10km)
Thu
Strength B — core & upper (40 min) + Yoga
Fri
Easy road run with friend — 11–12km
Sat
Parkrun 5km (race effort)
Sun
Long Run 26km trail — 400m+ elev
60 km total600 m elevation
Mon
REST — mobility, calf/foot rolling & Yoga (PF rehab)
Tue
Easy 4km road — very easy, monitor foot
Wed
Easy 5km flat — conversational
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort (no race effort yet)
Sun
Long Run 15km — flat road/trail, Zone 2
40 km total100 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 5km road
Wed
Easy 7km incl. 4×100m relaxed strides
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort
Sun
Long Run 17km — flat trail, Zone 2
45 km total200 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 6km road
Wed
10km incl. 6×100m hill strides
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km
Sun
Long Run 18km — easy trail, 150m elev
50 km total350 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 4km road
Wed
Easy 5km flat
Thu
Strength combined — lighter session (45 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort
Sun
Easy 13km flat — Zone 2
38 km total150 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 7km road
Wed
10km incl. 6×30sec hill strides
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km
Sun
Long Run 20km trail — 200m elev
53 km total350 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
10km with 5×2min uphill efforts
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km
Sun
Long Run 23km trail — 300m elev
58 km total500 m elevation
Build
6 weeks
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Tempo: 2kmWU+7km@HM effort+2kmCD (11km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km
Sun
Long Run 26km trail — 400m elev
64 km total650 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 6km road
Wed
Easy 8km road
Thu
Strength combined — lighter session (45 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort
Sun
Easy 18km — flat, Zone 2
48 km total200 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Hills: 2kmWU+8×2min uphill+jog+2kmCD (~11km, 500m)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km
Sun
Long Run 30km trail — 500m elev
68 km total800 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Tempo: 3kmWU+6km@HM effort+3kmCD (12km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 16km — 500m elev (B2B Day 1)
Sun
Long Run 22km trail — 400m elev (B2B Day 2)
72 km total1,100 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Hills: 2kmWU+10×2min uphill+jog+2kmCD (~12km, 600m)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 18km — 600m elev (B2B Day 1)
Sun
Long Run 24km trail — 500m elev (B2B Day 2)
76 km total1,200 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
Easy 10km — relaxed form
Thu
Strength combined — lighter session (45 min) + Yoga
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km — easy effort
Sun
Easy 23km flat — Zone 2
58 km total300 m elevation
Peak
7 weeks
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Tempo: 3kmWU+8km@marathon effort+3kmCD (14km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 18km — 700m elev (B2B Day 1)
Sun
Long Run 24km trail — 600m elev (B2B Day 2)
78 km total1,500 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Hills: 2kmWU+12×2min hard uphill+jog+2kmCD (~14km, 800m)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 18km — 700m elev (B2B Day 1)
Sun
Long Run 26km trail — 600m elev (B2B Day 2)
80 km total1,700 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
Fartlek: 2kmWU+Mona Fartlek 20min+2kmCD (~10km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 22km — 900m elev (BIG B2B Day 1)
Sun
Trail 28km — 700m elev (BIG B2B Day 2)
80 km total2,000 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 6km road
Wed
Easy 10km — relaxed form
Thu
Strength combined — lighter session (45 min) + Yoga
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km — easy effort
Sun
Easy 27km flat — Zone 2 (pre-peak setup)
60 km total300 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
Tempo: 3kmWU+8km@marathon effort+3kmCD (14km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Easy 12km trail shake-out
Sun
★ LONGEST RUN: 35km trail — 1000m+ elev, race simulation
81 km total1,500 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
Hills: 2kmWU+12×2min+downhill running+2kmCD (~14km, 800m)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 20km — 800m elev (B2B Day 1)
Sun
Long Run 26km trail — 600m elev (B2B Day 2)
80 km total1,900 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
Quality 10km: 3kmWU+4km tempo+3kmCD
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 12km — 400m elev
Sun
Long Run 23km trail — 500m elev
65 km total1,000 m elevation
Taper
4 weeks
Mon
REST — mobility & Yoga
Tue
Easy 7km road
Wed
Short tempo: 3kmWU+5km@marathon effort+2kmCD (10km)
Thu
Strength combined — light (40 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Trail 10km — 300m elev
Sun
Long Run 17km trail — 400m elev
55 km total800 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 5km road
Wed
8km with 4×30sec fast strides
Thu
Strength combined — light (40 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Trail 8km — 250m elev
Sun
Easy Long Run 13km trail — 300m elev
45 km total500 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 4km road
Wed
7km with race-pace strides
Thu
REST / Yoga (light)
Fri
Easy road run with friend — 11km
Sat
Easy 7km trail
Sun
Easy 9km trail — relaxed
38 km total250 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 4km road
Wed
5km with 4×100m strides
Thu
REST / Yoga (light)
Fri
Easy road run with friend — 11km
Sat
Easy 4km — freshen up
Sun
Easy 6km trail
30 km total150 m elevation
Race Week
1 weeks
Mon
Easy 5km
Tue
Easy 4km with strides
Wed
Rest
Thu
Easy 4km
Fri
Travel to Halls Gap — rest
Sat
Race Eve: 20min jog + strides
Sun
★ RACE DAY: GPT50k 6:00am — ENJOY IT!
18 km total150 m elevation