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. Patriot Run 5K 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

Patriot Run 5K

Not as a goal

· 5 km · 0.3–0.4 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 8 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

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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 · Patriot Run 5K — base building 1 of 3

3h 20m of running

  • Tue Easy run + strides 40m · Easy; strides fast but relaxed
  • Tue Strength (optional) 30m · Moderate: controlled reps, stop 1–2 short of failure
  • Wed Easy run 40m · Easy
  • Fri Easy run 40m · Easy
  • Sat Long run 50m · Easy
  • Sun Recovery run or hike 30m · Very easy

Next week: Patriot Run 5K — build 2 of 3 · 3h 45m

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 Patriot Run 5K. It keeps the trip and the entry, and a shorter race costs less recovery while transferring nearly as much preparation.

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.