Endurance Training Plan (Week 6) – This Is Where Personal Bests Are Set
Author: For five weeks, you’ve been building general endurance qualities—your aerobic base, VO2 max, and threshold. In the sixth week, a specific training block begins, during which your workouts start to resemble as closely as possible what you’ll face at the finish line. High-quality training now focuses not on general physiological capacity, but directly on the pace you want to maintain during the race—whether it’s a 10K or a half-marathon.
This is also the week with the highest total volume of the entire block. According to the principles of block periodization, it is precisely this combination—high volume plus specific intensity—that is the most effective way to translate your trained physiological capacity into actual race performance. After this week, the volume will start to decrease, so enjoy it to the fullest.
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Strategy for Week 6: Peak Volume, Specific Intensity
- Quality training = intervals at target race pace, with enough rest between them so you can maintain the required speed from the first to the last interval.
- For the first time in this training block,the long run may include a final segment at race pace—a way to practice how your body responds to accelerating after an hour of slow running.
- The total volume for the entire week is the highest in the entire block—starting next week, it will gradually decrease leading up to the race.
| Day | Workout | Duration / Distance | Intensity | Note |
|---|---|---|---|---|
| Day 1 | Easy run + Strength A (lower body) | 45 minutes | Zone 1–2 | Strength: 2 sets of 10–12 reps, RPE 6 (slight decline) |
| Day 2 | Rest / light cross-training | – | Zone 1 | Cycling, swimming, or complete rest |
| Day 3 | Race pace: 5 × 1000 m | Total ~45 minutes, including warm-up | Target race pace | 90 seconds of jogging between intervals |
| Day 4 | Easy run + Strength B (core, stability) | 40 minutes | Zone 1–2 | Strength: 2 sets of 10–12 reps, RPE 6 |
| Day 5 | Rest | – | – | Full recovery before a long run |
| Day 6 | Easy run | 40 minutes | Zone 1–2 | Conversational pace |
| Day 7 | Long run + finishing at race pace | 90 minutes (last 15 minutes at race pace) | Zone 2 → pace | Peak volume of the entire block |
Nutrition and Recovery: Support at Peak Training Volume
The highest training volume of the block also means the highest demands on energy availability and glycogen replenishment between workouts.
- Energy bars / Flapjacks — a convenient source of quick energy during the week’s most demanding training days.
- Blended proteins — at the peak of training volume, you need sufficient protein for recovery, even during a block focused primarily on endurance.
What to Expect Next
Week 7 features the block’s final truly demanding workout—and immediately afterward, the training volume begins to gradually decrease. We’ll explain why this final intense workout must occur at this precise moment, and not later.
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