Please provide data about your race
Days per Phase:
- Prep phase: 28 days
- Base phase: 84 days
- Build phase: 56 days
- Peak phase: 14 days
- Race phase: 7 days
Prep Phase
| Period | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| week 1 | easy run 2 miles 07/22/2024 | easy run 3 miles 07/23/2024 | sprints 0.7 miles 07/24/2024 | easy run 3 miles 07/25/2024 | easy run 2 miles 07/26/2024 | long run 9 miles 07/27/2024 | Rest 07/28/2024 |
| week 2 | easy run 2 miles 07/29/2024 | easy run 3 miles 07/30/2024 | sprints 0.7 miles 07/31/2024 | easy run 3 miles 08/01/2024 | easy run 2 miles 08/02/2024 | long run 16 miles 08/03/2024 | Rest 08/04/2024 |
| week 3 | easy run 2 miles 08/05/2024 | easy run 3 miles 08/06/2024 | sprints 0.7 miles 08/07/2024 | easy run 3 miles 08/08/2024 | easy run 2 miles 08/09/2024 | long run 6 miles 08/10/2024 | Rest 08/11/2024 |
| week 4 | easy run 2 miles 08/12/2024 | easy run 3 miles 08/13/2024 | sprints 0.7 miles 08/14/2024 | easy run 3 miles 08/15/2024 | easy run 2 miles 08/16/2024 | long run 6 miles 08/17/2024 | Rest 08/18/2024 |
Base Phase
| Period | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| week 1 | easy run 2 miles 08/19/2024 | easy run 3 miles 08/20/2024 | sprints 0.7 miles 08/21/2024 | easy run 3 miles 08/22/2024 | easy run 2 miles 08/23/2024 | long run 9 miles 08/24/2024 | Rest 08/25/2024 |
| week 2 | easy run 2 miles 08/26/2024 | easy run 3 miles 08/27/2024 | sprints 0.7 miles 08/28/2024 | easy run 3 miles 08/29/2024 | easy run 2 miles 08/30/2024 | long run 16 miles 08/31/2024 | Rest 09/01/2024 |
| week 3 | easy run 2 miles 09/02/2024 | easy run 3 miles 09/03/2024 | sprints 0.7 miles 09/04/2024 | easy run 3 miles 09/05/2024 | easy run 2 miles 09/06/2024 | long run 6 miles 09/07/2024 | Rest 09/08/2024 |
| week 4 | easy run 2 miles 09/09/2024 | easy run 3 miles 09/10/2024 | sprints 0.7 miles 09/11/2024 | easy run 3 miles 09/12/2024 | easy run 2 miles 09/13/2024 | long run 6 miles 09/14/2024 | Rest 09/15/2024 |
| week 5 | easy run 2 miles 09/16/2024 | easy run 3 miles 09/17/2024 | sprints 0.7 miles 09/18/2024 | easy run 3 miles 09/19/2024 | easy run 2 miles 09/20/2024 | long run 6 miles 09/21/2024 | Rest 09/22/2024 |
| week 6 | easy run 2 miles 09/23/2024 | easy run 3 miles 09/24/2024 | sprints 0.7 miles 09/25/2024 | easy run 3 miles 09/26/2024 | easy run 2 miles 09/27/2024 | long run 6 miles 09/28/2024 | Rest 09/29/2024 |
| week 7 | easy run 2 miles 09/30/2024 | easy run 3 miles 10/01/2024 | sprints 0.7 miles 10/02/2024 | easy run 3 miles 10/03/2024 | easy run 2 miles 10/04/2024 | long run 6 miles 10/05/2024 | Rest 10/06/2024 |
| week 8 | easy run 2 miles 10/07/2024 | easy run 3 miles 10/08/2024 | sprints 0.7 miles 10/09/2024 | easy run 3 miles 10/10/2024 | easy run 2 miles 10/11/2024 | long run 6 miles 10/12/2024 | Rest 10/13/2024 |
| week 9 | easy run 2 miles 10/14/2024 | easy run 3 miles 10/15/2024 | sprints 0.7 miles 10/16/2024 | easy run 3 miles 10/17/2024 | easy run 2 miles 10/18/2024 | long run 6 miles 10/19/2024 | Rest 10/20/2024 |
| week 10 | easy run 2 miles 10/21/2024 | easy run 3 miles 10/22/2024 | sprints 0.7 miles 10/23/2024 | easy run 3 miles 10/24/2024 | easy run 2 miles 10/25/2024 | long run 6 miles 10/26/2024 | Rest 10/27/2024 |
| week 11 | easy run 2 miles 10/28/2024 | easy run 3 miles 10/29/2024 | sprints 0.7 miles 10/30/2024 | easy run 3 miles 10/31/2024 | easy run 2 miles 11/01/2024 | long run 6 miles 11/02/2024 | Rest 11/03/2024 |
| week 12 | easy run 2 miles 11/04/2024 | easy run 3 miles 11/05/2024 | sprints 0.7 miles 11/06/2024 | easy run 3 miles 11/07/2024 | easy run 2 miles 11/08/2024 | long run 6 miles 11/09/2024 | Rest 11/10/2024 |
Build Phase
| Period | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| week 1 | easy run 2 miles 11/11/2024 | easy run 3 miles 11/12/2024 | sprints 0.7 miles 11/13/2024 | easy run 3 miles 11/14/2024 | easy run 2 miles 11/15/2024 | long run 9 miles 11/16/2024 | Rest 11/17/2024 |
| week 2 | easy run 2 miles 11/18/2024 | easy run 3 miles 11/19/2024 | sprints 0.7 miles 11/20/2024 | easy run 3 miles 11/21/2024 | easy run 2 miles 11/22/2024 | long run 16 miles 11/23/2024 | Rest 11/24/2024 |
| week 3 | easy run 2 miles 11/25/2024 | easy run 3 miles 11/26/2024 | sprints 0.7 miles 11/27/2024 | easy run 3 miles 11/28/2024 | easy run 2 miles 11/29/2024 | long run 6 miles 11/30/2024 | Rest 12/01/2024 |
| week 4 | easy run 2 miles 12/02/2024 | easy run 3 miles 12/03/2024 | sprints 0.7 miles 12/04/2024 | easy run 3 miles 12/05/2024 | easy run 2 miles 12/06/2024 | long run 6 miles 12/07/2024 | Rest 12/08/2024 |
| week 5 | easy run 2 miles 12/09/2024 | easy run 3 miles 12/10/2024 | sprints 0.7 miles 12/11/2024 | easy run 3 miles 12/12/2024 | easy run 2 miles 12/13/2024 | long run 6 miles 12/14/2024 | Rest 12/15/2024 |
| week 6 | easy run 2 miles 12/16/2024 | easy run 3 miles 12/17/2024 | sprints 0.7 miles 12/18/2024 | easy run 3 miles 12/19/2024 | easy run 2 miles 12/20/2024 | long run 6 miles 12/21/2024 | Rest 12/22/2024 |
| week 7 | easy run 2 miles 12/23/2024 | easy run 3 miles 12/24/2024 | sprints 0.7 miles 12/25/2024 | easy run 3 miles 12/26/2024 | easy run 2 miles 12/27/2024 | long run 6 miles 12/28/2024 | Rest 12/29/2024 |
| week 8 | easy run 2 miles 12/30/2024 | easy run 3 miles 12/31/2024 | sprints 0.7 miles 01/01/2025 | easy run 3 miles 01/02/2025 | easy run 2 miles 01/03/2025 | long run 6 miles 01/04/2025 | Rest 01/05/2025 |
Peak Phase
| Period | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| week 1 | easy run 2 miles 01/06/2025 | easy run 3 miles 01/07/2025 | sprints 0.7 miles 01/08/2025 | easy run 3 miles 01/09/2025 | easy run 2 miles 01/10/2025 | long run 9 miles 01/11/2025 | Rest 01/12/2025 |
| week 2 | easy run 2 miles 01/13/2025 | easy run 3 miles 01/14/2025 | sprints 0.7 miles 01/15/2025 | easy run 3 miles 01/16/2025 | easy run 2 miles 01/17/2025 | long run 16 miles 01/18/2025 | Rest 01/19/2025 |
Race Phase
| Period | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| week 1 | easy run 2 miles 01/20/2025 | easy run 3 miles 01/21/2025 | sprints 0.7 miles 01/22/2025 | easy run 3 miles 01/23/2025 | easy run 2 miles 01/24/2025 | long run 9 miles 01/25/2025 | Rest 01/26/2025 |