Every scheduled session of the 18-week program, ✓-marked as it happens (today is outlined). Colors group session types; races in green are run controlled, not raced. Details: the program · run-by-run log.

Easy Medium-long Long run Race Strength

June 2026

Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29✓ Easy 35′Str A
30

July 2026

Mon
Tue
Wed
Thu
Fri
Sat
Sun
1✓ ML 48′
2✓ Easy 35′Str B
3
4✓ Long 72′
5
6✓ Easy 35′Str A
7
8✓ ML 54′
9✓ Easy 35′Str B
10
11✓ Long 81′
12
13✓ Easy 35′Str A
14
15✓ ML 36′
16✓ Easy 35′Str B
17
18Long 60′
19
20✓ Easy 40′Str A
21
22✓ ML 54′
23✓ Easy 40′Str B
24
25Long 90′
26
27✓ Easy 40′Str A
28
29✓ ML 60′
30✓ Easy 40′Str B
31

August 2026

Mon
Tue
Wed
Thu
Fri
Sat
Sun
1✓ Long 102′
2
3✓ Easy 40′Str A
4
5✓ ML 36′
6Easy 40′Str B
7
8✓ Easy shakeout 25′ Z1 (optional/rest)
9✓ UTFS 10 km trail
10✓ Easy 40′Str A
11
12ML 60′
13✓ Easy 40′Str B
14
15✓ Long 114′
16
17✓ Easy 40′Str A
18
19✓ ML 66′
20Easy 40′Str B
21
22Long 126′
23
24✓ Easy 40′Str A
25
26✓ ML 48′
27Easy 40′Str B
28
29Long 96′
30
31✓ Easy 40′Str A

September 2026

Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
2ML 66′
3Easy 40′Str B
4
5Long 138′
6
7Easy 40′Str A
8
9ML 72′
10Easy 40′Str B
11
12✓ Long 150′
13
14✓ Easy 40′Str A
15
16ML 48′
17✓ Easy 40′Str B
18
19TRAIL 18 km
20
21Easy 40′Str A
22
23ML 72′
24Easy 40′Str B
25
26Long 156′
27
28Easy 40′Str A
29
30ML 42′

October 2026

Mon
Tue
Wed
Thu
Fri
Sat
Sun
1Easy 40′Str B
2
3
4Half 21.1 km
5Easy 40′Str A
6
7ML 72′
8Easy 40′Str B
9
10Long 168′
11
12Easy 40′Str A
13
14ML 54′
15Easy 40′Str B
16
17Long 132′
18
19Easy 40′Str A
20
21ML 48′
22Easy 40′Str B
23
24GOAL 30 km (180′)
25
26Easy 40′Str A
27
28ML 36′
29Easy 40′Str B
30
31Recovery long run 90′