Race plans

A plan to a 5K, 10K, half or marathon builds in stages: easy base weeks, a build with harder sessions, lighter weeks to soak it up and a taper so you start fresh.

Most race plans count back from race day. A base phase builds the habit and the long run, a build phase adds harder sessions, and a taper sheds tiredness at the end. Every few weeks a lighter week lets the work sink in, because getting fitter takes both the push and the rest. Think stairs with landings.

Most of the running stays easy. World-class distance runners do at least 80% of theirs at low intensity, and a pooled analysis of 13 studies in endurance athletes found no difference in time trials between polarized and pyramidal mixes, both mostly easy.

Pajdo's plan counts your weeks back from the race. The first third of the building weeks is base, every fourth building week is a lighter one at 60%, and the long run grows at most 10% at a time toward your distance's peak. You get one workout a week on 3 or 4 run days and two on 5 or 6, steady at first and harder in the build. The rest are easy.

This is general wellness information, not medical advice. If a number worries you, or stays away from your usual for a while, talk to a doctor.

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