Easy / Recovery
9:30-10:30
Fully conversational. ~80% of runs. After CF or BJJ go even slower.
Long Run
9:45-10:15
Comfortably slow. Saturday. Never skip this one.
Tempo / Threshold
8:20-8:40
"Comfortably hard." Short phrases only. 20-40 min sustained.
Goal Race Pace
8:01/mi
Your 1:45 target. Practiced in Phase 3 and tune-up races.
Intervals (1K reps)
7:30-7:45
Hard 3-5 min efforts with full jog recovery. Phase 3 only.
Strides
6:30-7:00
20-sec accelerations. Add to easy runs without real fatigue.
Based on estimated max HR of 185 bpm. Adjust if you know your actual max.
Zone 1 — Recovery
<111 bpm
10:30+/mi
Warm-ups, cool-downs
Zone 2 — Aerobic
111-130 bpm
9:30-10:30
Easy runs, long runs — most of your training
Zone 3 — Tempo
130-148 bpm
8:20-8:40
Threshold runs, cruise intervals
Zone 4 — Race Pace
148-167 bpm
7:45-8:10
Goal race pace, mile repeats
Zone 5 — Max
167+ bpm
<7:30
Short intervals only. Cannot sustain >2 min.
⚠️
Friday CF Rule
If Friday CF leaves you wrecked, scale it. Saturday long run is the most important session. Avoid leg-heavy WODs before it.
🥊
BJJ + Run Same Day
Sunday BJJ in the morning then easy run after. If gassed, skip the run — BJJ counts as cross-training.
❄️
Pittsburgh Winters
Weeks 21-32 are Oct-Dec. Treadmill is valid for tempo/interval work. Don't skip — just move indoors.
🕑
Taper (Wks 49-51)
CF drops to 1x/week Monday only. Keep BJJ. No new heavy lifts in the final 2 weeks.
🥋
Protein Priority
Running, lifting, and grappling needs ~0.8g protein/lb bodyweight. Fuel the work.
🏁
Pittsburgh Race Day
Confirm lodging, bib pickup, and parking early. North Shore area books fast. Bib pickup typically Sat May 1 at the expo.