Plan Goal: Raise threshold calmly with repeatable Z4 touches, backed by easy Z2 volume and simple technique work—finish fresher, not fried.

Key Focus Areas

Micros at Z4 (40/20 → 60/30) for clearance & pacing control

Z3→Z4 Squeeze Sets (brief Z4 caps over smooth Z3)

3–2–1 Waves at Z4 for rhythm under changing reps

Threshold Sandwich (Z3–Z4–Z3) to enter/exit Z4 smoothly

Hill Tempo + Pops (Z3 uphill + short Z5 strides) for economy

VO₂ Spritz (tiny Z5 doses) only as support

Long Z2 Actives to ~110′; deload W4 & W8

Perfect For
✅ New to power or returning from a break
✅ 4 purposeful sessions/week (A: Quality, B: Support, C: Long, D: Easy)

Recommended Add-Ons
✅ 2×/wk mobility + light strength (hips, calves, trunk)
✅ Basic fueling on runs >70′ (30–45 g carbs/hr)

When to Use It
Late base → pre-specific bridge before HM/10K plans.

What You’ll Finish With
Smoother Z4 pacing, better sub-threshold economy, durable easy-volume habits.