Training block
Speed block
A short, sharp block to lift your top-end. VO2 intervals, threshold cruise reps and hill repeats — measured by a 5-minute time trial every 3 weeks.
Best after an aerobic base
Speed work assumes you've already built aerobic strength. If you're not currently running at least 25 km/week comfortably, do an aerobic base block first.
Where are you now?
km
What you've been hitting in a typical week recently.
km
The furthest you've run in the last month.
When do you run?
Pick your training days
Longer aerobic run day
This is a mid-length aerobic anchor — not a true long run. Quality sessions will land mid-week and late-week.
How long?
You'll get 3 time trials across the block to track how your top-end is moving.
Any active race plan will be paused while this block runs.