BUILD 1 PHASE

This phase moves you out of Base and into more targeted, race-specific work. Sessions start to include intervals closer to threshold and race pace, layered on top of the aerobic base you've spent the last eight weeks building. Volume may plateau or dip slightly as intensity increases.

The same principles still apply — keep intensity days spaced out, don't chase missed sessions, and ease back if a session feels harder than it should. Where this block differs is that quality now matters as much as quantity.

INTENSITY WITH PURPOSE

Each session targets a specific system — threshold, VO2, race pace — so hitting the correct effort matters more than pushing beyond it. Going too hard on an easy day, or too easy on a hard one, blunts the adaptation you're chasing.

STAYING ON TRACK

Try not to put sessions containing intensity on consecutive days. Where possible, alternate an aerobic training day or rest day alongside a day containing intensity.

If you miss a session due to life or work commitments, don't try to make it up — unless you're very confident you can have ample recovery from the moved session.

If a session feels harder than you believe it should, or harder than the session description, ease back the intensity to match how you feel and what the session calls for.

! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries, or concerns. If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention. Train at your own risk and always listen to your body over the plan.