Why goals change the plan
Your race-time goal determines the balance between running economy, station efficiency, and fatigue resistance. The faster the target, the more your plan must be specific and repeatable.
Goal bands
Sub‑90 (strong first goal)
- 2 runs/week minimum
- Stations: consistent technique, no blow-ups
- 1 hybrid brick/week
Sub‑75 (competitive)
- 2–3 runs/week with threshold focus
- Stations: higher work capacity (load + volume)
- More transition practice
Sub‑60 (elite territory)
- High repeatability at pace
- Very efficient stations (minimal time loss)
- Careful fatigue management and recovery
Common questions
What’s the best single predictor? Repeatable 1km pace without station collapse.
What if my stations are strong but runs are weak? Use a running-focused block and maintain stations with shorter sessions.
