Pace & HR targets max hr 195
| Type | Pace | HR |
|---|---|---|
| Easy / Z2 | 7:00–7:45 | < 150 |
| Recovery | 7:45–8:15 | < 140 |
| Threshold | 6:05–6:20 | 165–172 |
| 4×4 intervals | 5:30–5:45 | 170–185 |
| Goal 10K | 5:40 | — |
In 35°C+ heat add 20–30 s/km to every easy target and let HR govern. Take the earliest morning slot while the cool weather holds.
Warm-ups & ramps
General warm-up, 6–8 min, every session: 3 min easy cardio, then —
- Tue / Sat: band pull-aparts 2×20, shoulder dislocates ×10, scap push-ups ×10, arm circles
- Thu: leg swings 10 each direction/leg, bodyweight squats ×15, hip flexor stretch 30 s/side, glute bridge ×15
Only the first heavy compound of the day gets the full ramp — bench (Tue), squat (Thu), OHP (Sat). Everything downstream gets one feeler set at ~60% × 8, 45 s rest, then straight into work sets.
| Lift | Ramp |
|---|---|
| Bench work 82.5 | 20×10 · 40×8 · 55×5 · 65×3 · 77.5×1 |
| Squat work 95 | 20×10 · 40×8 · 60×5 · 75×3 · 87.5×2 |
| Wtd pull-up work +5 | BW×5 · +5×3 · +10×1 |
| OHP | 20×10 · 60%×6 · 80%×3 · 92%×1 |
| RDL | 40×8 · 60×5 |
Rest periods
| Category | Rest |
|---|---|
| Heavy compound (bench, squat, OHP) | 3:00–4:00 |
| Weighted pull-up | 3:00 |
| Secondary compound | 2:00–2:30 |
| Unilateral | 90 s / side |
| Isolation | 60–90 s |
| Superset pairs | 0 in · 90 s after |
| Core | 45–60 s |
Short on time? Cut an isolation exercise. Never cut rest on the main lift.
Load progression
| Wk | Bench | Squat | Pull-up | OHP |
|---|---|---|---|---|
| 1 | 82.5 5×4 | 95 6×4 | +5 5×4 | est. |
| 2 | 85 5×4 | 100–102.5 | +5 5×4 | +2.5 |
| 3 | 87.5 5×4 | 105 6×4 | +7.5 5×4 | +2.5 |
| 4 | 80 5×3 | 90 6×3 | +5 5×3 | −5, ×3 |
Double progression: all 4 sets at target reps, 2 RIR or better → +2.5 kg (bench/OHP/pull-up) or +5 kg (squat). Miss reps on set 3 or 4 → hold the weight another week.
No training to failure this month. One exception: the Tuesday after the 10K — test bench for a true max set of 5, expect above 90 kg.
Autoregulation overrides the numbers
- Wednesday intervals flat → that's Tuesday's bench, normal. Twice in a row → drop one bench set.
- Sunday long-run legs heavy → Thursday went too hard. Cut squat to 3 sets before cutting any running.
- Warm-up weights heavy two sessions running → skip that day's main lift, accessories only.
- Sleep score under 85 three straight nights → drop one easy run that week.
- Missed a session → skip it, don't stack it. Protect Wednesday quality + Sunday long above all.
Sleep score is the early-warning system — at 95+/8 h there's room to push, and that number moves before the lifts do.
Standing setup
- Max HR 195 in Strava — age-derived zones are wrong (189 hit in a workout), so Z2/Z4 boundaries are off until fixed.
- ~300 kcal/day deficit, no deeper — running 4×/week. Protein 1.8–2.2 g/kg daily. Most carbs around Wednesday intervals and the Sunday long run.
- Log every gym session with work-set weights and reps. Invisible training can't tell maintenance from decline.