Week of 2026-05-04
phase peak
88 / 310 TSS
28%
Mon
4/5
rest
0m
Rest
TSS 0
Tue
5/5
run
65m
Threshold: 5×1 km @ 4:00-4:05
TSS 100
· 87✓
Wed
6/5
rest
0m
Rest
TSS 0
Thu
7/5
run
60m
Easy 10 km + 6×100m strides
TSS 50
Fri
8/5
rest
0m
Rest — pre-test
TSS 0
Sat
9/5
run
45m
🎯 TEST: 5 km time trial all-out
TSS 85
Sun
10/5
run
95m
Easy long 16 km
TSS 75
Week of 2026-05-11
phase taper
0 / 310 TSS
0%
Mon
11/5
rest
0m
Rest
TSS 0
Tue
12/5
run
65m
VO2max: 6×800m @ 3:40-3:45
TSS 110
Wed
13/5
rest
0m
Rest
TSS 0
Thu
14/5
run
65m
Race-pace: 2×3 km @ goal pace
TSS 95
Fri
15/5
rest
0m
Rest
TSS 0
Sat
16/5
run
45m
Easy 8 km + 6 strides
TSS 40
Sun
17/5
run
80m
Easy long 14 km
TSS 65
Week of 2026-05-18
phase taper
0 / 120 TSS
0%
Mon
18/5
rest
0m
Rest — taper start
TSS 0
Tue
19/5
run
45m
Sharpening: 5×400m @ 3:35
TSS 55
Wed
20/5
rest
0m
Rest
TSS 0
Thu
21/5
run
35m
Easy 6 km + 4×100m strides
TSS 30
Fri
22/5
rest
0m
Rest
TSS 0
Sat
23/5
run
35m
Race opener: 5 km m/ 3×400m @ goal pace
TSS 35
Sun
24/5
rest
0m
Rest — pre-race
TSS 0
Week of 2026-05-25
phase race
0 / 110 TSS
0%
Mon
25/5
run
50m
🏁 RACE: Royal Run Randers 10K
TSS 110
Tue
26/5
Wed
27/5
Thu
28/5
Fri
29/5
Sat
30/5
Sun
31/5