planning

A golden guideline for injury prevention: never increase your weekly mileage by more than 10% from the previous week.

The most important race of your season, where you aim for a Personal Best and fully taper.

The longest period of a training plan, typically representing the entire duration from the start of training to the goal race (e.g., 4-6 months).

A medium-term training block within a macrocycle, usually lasting 4-6 weeks, focused on a specific goal like base building or speed.

The shortest unit of training, typically a single week (7 days), detailing the specific daily runs and rest periods.

The week of highest volume and intensity in a training cycle, usually occurring 3-4 weeks before a goal race.