Distance-based plan ready

Hollard Daredevil Run

Johannesburg · Surface not stated

5 km

23 October 2026

Estimated event dates; confirm before booking · checked Oct 8, 2026· Date source

Listed distance; organizer confirmation pending

Climb not known

Official race website not yet verified. Confirm current race information before committing.

Plan a season around this race

What TrailSplits knows

Beta training plan

Your 2-week training plan

The recorded date and distance shape this provisional generic plan. Confirm both with the organizer before committing; vertical targets stay blank until course elevation is verified.

Maintenance and race-specific rehearsal

1 week and 5 days 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 12 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: 20 stable km/week, longest recent outing 5 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 precise start location 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 1 week and 5 days 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.
In 1 of the 2 weeks the running fits in fewer than your 4 days with early outings kept short by your completed history, so those weeks use fewer days; the others are rest days, or easy cross-training if you like.
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 week14 km

Peak climbingNot prescribed

Starts12 October 2026

Week 1: Reduce fatigue while retaining a small intensity reminder14 km; long run 6 km

Mon 12 OctRest
Rest or gentle mobility.
Tue 13 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.
Workout steps · 30 min

Rehearse sustainable race effort.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 2 min — Controlled race effort
3. Recovery: 1 min — Conversational running or walking
4. Work: 2 min — Controlled race effort
5. Recovery: 1 min — Conversational running or walking
6. Work: 2 min — Controlled race effort
7. Cooldown: 12 min — Conversational running or walking
Thu 15 OctEasy run
20 min (about 3.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 17 OctLong run
35 min (about 5.8 km). Keep this comfortable and finish with plenty in reserve.

Week 2: Arrive rested; avoid last-minute fitness work7 km before the race

Mon 19 OctEasy run
15 min (about 2.6 km). Keep this short and conversational. The goal is freshness, not fitness.
Wed 21 OctEasy pre-race run
15 min (about 2.6 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
Thu 22 OctOptional shakeout
10 min (about 1.8 km). Rest, or jog very easily if that reliably helps you feel better.
Fri 23 OctRace day
Run the 5 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Sat 24 OctPost-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sun 25 OctOptional easy movement
Walk or move very easily only if it feels restorative. A return to running is individual.