Goal:

• Maintain aerobic fitness
• Build durable legs
• Reduce injury risk
• Maintain healthy body composition
• Stay ready for future marathon/ultra

Target:

• 45–55 km/week
• 2 strength sessions/week

Monday

5 km Recovery Run

Mobility:

• 10–15 minutes

Tuesday

10 km Easy Run

Zone 2

Wednesday

Strength Session A

Optional:

• 5 km Recovery Run

Lower Body Strength

• Squat: 3 × 8–10
• Bulgarian Split Squat: 3 × 8/leg
• Step Down: 3 × 10/leg
• Calf Raise: 3 × 20
• Plank: 3 × 60 sec

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Thursday

12 km Steady Run

Structure:

• Easy warm-up
• 20–30 min steady effort
• Easy cooldown

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Friday

Strength Session B

Optional:

• 5 km Recovery Run

Posterior Chain & Stability

• Romanian Deadlift: 3 × 10
• Walking Lunges: 3 × 12/leg
• Single Leg RDL: 3 × 10/leg
• Side Plank: 3 × 45 sec/side
• Glute Bridge: 3 × 15

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Saturday

18–20 km Long Run

Zone 2

Comfortable pace

No suffering.

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Sunday

6–8 km Recovery Run

Easy conversational pace

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Weekly Total

Running:

• 46–55 km

Strength:

• 2 sessions

Mobility:

• 2–3 sessions

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Every 2 Weeks

Hill Maintenance Session

Replace Tuesday Easy Run:

• Warm-up 15 min
• 6 × 3 min @ 8–10% incline
• Easy recovery between reps
• Cooldown 10 min

Purpose:

• Maintain climbing strength
• Prepare for future trail races