Base
Comfortable volume, habit formation, and aerobic confidence.
Methodology
The training engine starts with coach-written rules.
Progression, recovery, long runs, strength, and safety checks are kept clear so runners understand what they are doing and why.
Build
Tempo and interval layers without losing easy-run discipline.
Peak
Race-specific rhythm, confidence sessions, and long-run practice.
Taper
Freshness, sharpness, and calm race-week execution.
Principles
Build consistency before intensity.
Keep easy running genuinely easy so harder sessions land well.
Progress load gradually with recovery weeks every fourth week.
Protect the long run because it is the confidence builder.
Pair running with strength, mobility, sleep, and honest feedback.
Adapt the plan when life, fatigue, or injury signals change the picture.
Safety rules
Cap weekly mileage increases at 10 percent.
Reduce load after two missed runs in one week.
Flag sharp pain, swelling, or worsening symptoms as injury risk.
Use deload weeks after sustained fatigue or soreness.
Recommend medical advice for chest pain, dizziness, acute injury, or persistent pain.
