Friday · week 9 of 16 · 10K-specific

Week 1 · Base · 08-10 · 18 km›

Monoff

Tue✓Easy Wed✓Rec Thu✓Qual

Frioff

Sunoff

‹Week 2 · Base · 08-17 · 20 km›

Monoff

Tue✓Easy WedRec Thu✓Qual

Frioff

Sunoff

‹Week 3 · Base · 08-24 · 10 km›

Monoff

TueEasy Wed✓Rec Thu✓Qual

Frioff

Sunoff

‹Week 4 · Base · 08-31 · 18 km›

Monoff

Wed✓Lunch

Frioff

SunBall

‹Week 5 · Threshold · 09-07 · 20 km›

Monoff

Wed✓Lunch

Frioff

SunBall

‹Week 6 · Threshold · 09-14 · 22 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 7 · Threshold · 09-21 · 22 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 8 · Threshold · 09-28 · 26 km›

Monoff

TueEasy WedRec ThuQual

Frioff

SunBall

‹Week 9 · 10K-specific · 10-05›

Monoff

WedLunch

Frioff

SunBall

‹Week 10 · 10K-specific · 10-12 · 26 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 11 · 10K-specific · 10-19 · 24 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 12 · 10K-specific · 10-26 · 20 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 13 · Peak · 11-02 · 24 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 14 · Peak · 11-09 · 28 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 15 · Peak · 11-16 · 22 km›

Monoff

WedLunch

Frioff

SunBall

‹Week 16 · Taper · goal window · 11-23 · 20 km

Monoff

WedLunch

Frioff

SunBall

Today · off

Off. On purpose.

The plan wrote this day in. Take it.

Up next: Long tomorrow — Classic long run, 76m · 12 km

This week

0.0 / 22 km

Projected

12 km

re-entry cap 15

Slots

0 / 3

This week

All options ›

Pure easy · 32m · 5 km

open›Lunch runWed

35 min easy · 6:20–6:50/km · HR under 150

skipped›RecoveryWed

Recovery jog · 34m · 5 km · optional

Goal-pace 1Ks · 51m · 9.3 km

Classic long run · 76m · 12 km

›FootballSun evening

60 min · this week's hard session