Race season planner

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Do your races work together? Every verdict comes from the course facts and from how much of one race's preparation carries over to the next. Nothing is saved unless you keep it in your account: your season lives in this page's address.

Your running: 45 km/week · 22 km longest · 5 days · mixed terrain · some experience

0 of 1 races have the preparation they need. Freaky Friday 8K Run 8 km is the one to look at.

Sep 26 OctNov
off-season basebuildingtaperracerecovery
Not building
50%
Longest build
3 wk
Racing descent
—
Off-season
4 wk

Draft. At least one race date is not confirmed with the organiser yet. The plan re-anchors when it is.

Freaky Friday 8K Run 8 km

Not doable

· 8 km · 0.5–0.7 h on your feet · 1 wk easy running after

Course, cutoffs and race-day guide

Only 4 weeks before it, where your build needs 6 (the generic figure is 8).

What would change this: if you have raced this distance before, say so under “your running” — an experienced runner needs a shorter build than the generic one; or a higher current weekly volume shortens the build this race needs; or a shorter distance at the same event, or a later edition.

The 8 weeks before it — a full build Not enough
3 wk building for this race
6 wk is a full build for you (shorter than the generic 8 weeks because you run 45 km a week, far above the 12 km this distance assumes)
1 wk tapering, racing or recovering — building nothing

Your training

10 weeks, starting this week
What do I do today?

Calendar

Choose a subscription that refreshes, or download a one-time copy.

Keep this season in your account

Then one calendar follows every change you save to your settings, a pause included, and the season opens on your other devices. Without an account the season is this address: its calendar follows race dates, but a change to your settings needs a new link.

This week · Freaky Friday 8K Run 8 km — base building 1 of 3

5h of running

  • Tue Easy run + strides 55m · Easy; strides fast but relaxed
  • Tue Strength (optional) 30m · Moderate: controlled reps, stop 1–2 short of failure
  • Wed Easy run 1h 5m · Easy
  • Fri Easy run 1h · Easy
  • Sat Long run 1h 20m · Easy
  • Sun Recovery run or hike 40m · Very easy

Next week: Freaky Friday 8K Run 8 km — build 2 of 3 · 5h 20m

What you could change

In the order most runners prefer: keep the trip if you can, drop the race last.

  • change distance Take a shorter distance at the same event as Freaky Friday 8K Run 8 km. It keeps the trip and the entry, and a shorter race costs less recovery while transferring nearly as much preparation.
  • move or replace Look for a similar race later in the window, so Freaky Friday 8K Run 8 km's preparation has the weeks it needs. Find alternatives →
  • drop Leave Freaky Friday 8K Run 8 km for next season.

Draft season: at least one race date is an estimate and has not been confirmed with the organiser. The plan re-anchors when it is. One coherent season: each demanding race gets its own build, taper and recovery; shorter races are placed inside a build. Recovery spacing and carry-over are reviewed product conventions calibrated against our reference plans, not physiological measurements. Planning guidance from course facts and your stated training — not medical or coaching advice. Recovery spacing, how much preparation carries over, and how many climbing weeks a course asks for are our own reviewed conventions — inspectable, and not measurements of your physiology.