Distance-based plan ready

Freaky Friday 8K Run

30 October 2026 · Northport, AL, US · Surface not stated

Official race website not yet verified. Check the date source below before committing.

What TrailSplits knows

Beta training plan

Your 4-week training plan

The calendar-listed date and distance shape this generic plan. Verify the date before committing; vertical targets stay blank until course elevation is verified.

Maintenance and race-specific rehearsal

4 weeks cannot replace a full build. This plan preserves existing fitness, rehearses race demands and tapers.

Proceed only if the stated recent training genuinely reflects your current preparation.

Goal time?

Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.

The plan starts 5 October 2026, 1 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.

Default starting point: 25 stable km/week, longest recent outing 8 km, 4 running days/week, aiming to finish well.

No connected training history is used. Unanswered details remain conservative assumptions.

My kept plans

No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.

Calendar

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Make this plan fit me better (optional)

Change only what you know. The preparation check and plan update immediately, without an account.

Stable recent km/weekTypical completed volume across 4–6 weeks. Longest recent outing

Your longest comfortable run lately, not a lifetime best. Recent consistencyStable load matters more than one unusually big week. GoalA performance goal needs a stronger demonstrated base. Running days availableCount days you can genuinely sustain. Experience at this distanceExperience changes how a short runway is interpreted. Current training statusThis answer is not saved. A generic plan cannot diagnose or clear a return to running.

Still being enriched: organizer date confirmation and course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.

Plan assumptions and limits

Road race: the plan is distance-driven and no vertical target is prescribed.
Short-runway maintenance mode does not raise weekly load above the stated stable starting point.
Only 4 weeks are available instead of the normal 8 weeks; this is a compressed, finish-focused build.
Generic planning guidance from race facts and stated training — not medical care or individual coaching.
Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.

Peak week25 km

Peak climbingNot prescribed

Starts5 October 2026

Week 1: Build consistent easy running25 km; long run 9 km

Mon 5 OctRest
Rest or gentle mobility.
Tue 6 OctEasy run + strides
25 min (about 4 km). Start with 10 minutes easy. Then 4 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Thu 8 OctEasy run
50 min (about 8.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 10 OctLong run
55 min (about 8.9 km). Build relaxed time on feet at conversational effort.
Sun 11 OctRecovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.

Week 2: Hold the long run; keep the other runs easy25 km; long run 8 km

Mon 12 OctRest
Rest or gentle mobility.
Tue 13 OctEasy aerobic run
30 min (about 4.8 km). Conversational running. Today stays easy.
Thu 15 OctEasy run
50 min (about 8.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 17 OctLong run
50 min (about 8.1 km). Use race-like terrain where practical, but keep the overall effort controlled.
Sun 18 OctRecovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.

Week 3: Reduce fatigue while retaining a small intensity reminder18 km; long run 5.5 km

Mon 19 OctRest
Rest or gentle mobility.
Tue 20 OctShort race-effort reminder
30 min (about 4.9 km). Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Thu 22 OctEasy run
25 min (about 4.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 24 OctLong run
35 min (about 5.7 km). Keep this comfortable and finish with plenty in reserve.
Sun 25 OctRecovery run or hike
20 min (about 3.3 km). Keep this genuinely easy, or substitute an easy hike.

Week 4: Arrive rested; avoid last-minute fitness work9 km before the race

Mon 26 OctEasy run
25 min (about 4.1 km). Keep this short and conversational. The goal is freshness, not fitness.
Wed 28 OctEasy pre-race run
20 min (about 3.3 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
Thu 29 OctOptional shakeout
10 min (about 1.6 km). Rest, or jog very easily if that reliably helps you feel better.
Fri 30 OctRace day
Run the 8 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Sat 31 OctPost-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sun 1 NovOptional easy movement
Walk or move very easily only if it feels restorative. A return to running is individual.