A 16-week plan from Monday, December 14, 2026 into the spring season. Geneva chases a sub-60 400m; Grant, Charissa and Steven build aerobic fitness on the same two track nights.
Drag to change the goal. Splits and all of Geneva’s rep times below update to match.
The weekly rhythm stays the same all season. Only the track sessions change; find them week by week in the season below.
Cool-down: 10 min easy jog and light stretching. Keep an easy or rest day between the two track sessions, and swap days around as needed.
Tap a week to see its two track sessions. Tick it off when it’s done; ticks are saved on this device only.
Most of your runs land in the gray zone: too hard to be easy, too easy to build speed. Moving easy days down to 135–150 bpm is the biggest single change.
Zones and runs from your Strava (zones are based on your max heart rate). Apple Health isn’t connected, so resting HR, HRV and VO2max aren’t included yet.
These are my estimates from standard training ratios, not measured values. Re-check them after each test.
Two gym sessions a week, 40–50 minutes. Technique before load; Geneva’s school coach or a qualified strength coach should set and supervise the weights.
| Gym #1: strength | Gym #2: power and single leg |
|---|---|
| Goblet or back squat, 3×5–6 | Box jumps, 4×4 (step down) |
| Romanian deadlift, 3×6–8 | Bulgarian split squat, 3×6 each leg |
| Hip thrust, 3×8 | Single-leg RDL, 3×6 each leg |
| Calf raises, 3×12 | Bounds, 3×20m |
| Plank variations, 3×30s | Copenhagen plank and dead bugs, 3 rounds |
In the competition phase, cut to one shorter gym session and drop the heaviest sets in race weeks.
Runner-focused strength for stronger hips, calves and tendons, which helps with injury resistance and holding form late in intervals. About 30–40 minutes each.
| Gym #1: lower-body strength (Mon) |
|---|
| Goblet squat or trap-bar deadlift, 3×6–8 |
| Rear-foot split squat, 3×8 each leg |
| Step-ups onto a knee-high box, 3×8 each leg |
| Calf raises, straight and bent knee, 3×12 each |
| Plank, 3×30–45s |
| Gym #2: upper body and core (Wed) |
|---|
| Pull-ups or lat pulldown, 3×6–8 |
| Dumbbell bench press or push-ups, 3×8 |
| Single-arm dumbbell row, 3×8 each side |
| Overhead press, 3×8 |
| Farmer carry, 3×30–40m |
| Pallof press, 3×10 each side |
Gym #2 is upper body on purpose: it’s the day before Track Session #2, so legs stay fresh.
| Gym #3: single leg and stability (Fri) |
|---|
| Single-leg RDL, 3×8 each leg |
| Hip thrust or glute bridge, 3×10 |
| Lateral band walks, 3×12 steps each way |
| Pogo hops, 3×20, light and springy |
| Side plank and dead bugs, 3 rounds |
Pick a term to see what it means.