PROGRAM OVERVIEW: This 10-week program is designed to progressively build your fitness, endurance, and strength for the City2Surf race, with specific preparation for the unique challenges of the course, especially Heartbreak Hill and other elevation changes.

WEEKLY STRUCTURE (4 Running Days)
- Monday: Easy Z2 run with mobility and drills
- Wednesday: In-person Vo2max track session with Coach Jace Brown
- Thursday: OPTIONAL recovery run
- Saturday: Long run (with progressive elements)

TRAINING INTENSITY GUIDES
For this program, we will be using the RPE Scale (rate of percieved exertion), a 1-10 scale where;
1 = very easy, 5-6 = moderate, 8 = hard, 10 = maximum effort

For those that know thier max HR and train with an accurate chest strap HRM, the following applies;
- Easy Pace (Z2): Conversational pace under slightly laboured breathing (65-75% max HR)
- Moderate Pace: Comfortable but requiring focus (75-80% max HR)
- Threshold Pace: Comfortably hard, speaking limited to short phrases (80-85% max HR)
- VO2max Intensity: Hard effort, only able to speak a few words (85-95% max HR)

WEEKLY PROGRESSIONS OVERVIEW:
- Week 1-2 (Base Building):
Establish a solid aerobic base with easy runs and low-intensity VO2 max sessions. This period enhances endurance, aerobic capacity, and running form.

- Week 3-4 (Building Volume and Strength):
Increase training volume and introduce more specific VO2 max intervals to improve cardiovascular efficiency. Focus on gradually improving endurance and race pace control.

- Week 5-6 (Peak Endurance Development):
Extend long runs and increase intensity in VO2 max sessions to build endurance at race pace. Incorporate strides to improve running economy and form under fatigue.

- Week 7 (Pre-Taper Transition):
Begin reducing volume while maintaining intensity, allowing the body to adapt and absorb the previous weeks’ training. This week serves as a transition into the tapering phase, preventing burnout.

- Week 8 (Early Taper):
Reduce volume and intensity to mitigate fatigue and promote recovery while maintaining fitness. This early taper ensures the athlete is fresh for the final hard training block.

- Week 9-10 (Race-Specific Focus):
Return to higher intensity with race-pace efforts to sharpen fitness and simulate race conditions. Shorter, more intense sessions allow for peak performance without fatiguing the body.

- Week 11 (Race Week Taper):
Significantly reduce the training load to optimize recovery, glycogen stores, and mental readiness for race day. Sharp, brief sessions maintain neuromuscular readiness while minimizing fatigue accumulation.