Overview
This 12-week plan takes you from general fitness to race-ready. It assumes you can currently run 5km and do basic gym exercises. The plan progressively builds running volume, introduces station-specific work, then peaks with race simulations.
Week 1 4 Base
Foundation phase. Run 3x per week: two 30-40 minute easy runs plus one interval session (8x400m). Gym 2x per week focusing on squat strength, rowing technique, and sled conditioning. Total weekly volume: 5-6 hours. Goal is aerobic base and movement quality.
Week 5 8 Build
Intensity increases. Runs extend to 40-50 minutes with one tempo run added. Gym sessions now simulate race stations: SkiErg intervals, sled push/pull at race weight, wall ball sets of 25. Introduce back-to-back sessions (run + station) once per week. Volume: 7-8 hours.
Week 9 12 Peak
Race-specific phase. One full race simulation every 10 days - all 8 stations in order with running between. Reduce total volume by 20% but keep intensity high. Practice transitions and pacing strategy. Week 12 is a taper: cut volume in half, keep two short sharp sessions.
Nutrition Basics
Nothing complicated. Eat enough protein (1.6-2g per kg bodyweight) to support training volume. Carbs before and after hard sessions. Stay hydrated. Race day: eat your normal pre-run meal 2-3 hours before your wave. Bring a gel or banana for the start pen.
Race Week Taper
Monday and Tuesday: easy 20-minute runs only. Wednesday: rest. Thursday: 10-minute jog plus 3x station primers (light SkiErg, few wall balls, short row). Friday: complete rest. Saturday/Sunday race day: arrive fueled, hydrated, and fresh. Trust your training.
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