-60 min grey-zone slog
Running (5k - Marathon)
Lactate threshold precision, stride-rate cadence audit, polarized aerobic base management.
Filler here: Grey-zone slog — too hard to recover, too soft to build threshold.
Sample week
A running (5k - marathon) week, drawn once.
Sample. Seven days, labeled by what each block does for the sport. Not a promise.
40Mon
85Tue
0Wed
45Thu
0Fri
90Sat
0Sun
Sport-specific
Support
Filler
Rest
Total: 260 minSport-specific: 135 min
Sample edits
Three cuts we would make to this week.
Sample. Examples, not promises. Accept or Keep mine.
-60 min grey-zone slog→
Before
85 min
After
25 min
The middle is where fatigue lives without pace. Go easy or go hard.
-20 min junk double→
Before
85 min
After
65 min
Stack the second run onto the long day and rest the day between.
+1 threshold block, -1 easy mile day→
Before
90 min
After
70 min
Trade flat miles for one sharp session and protect the easy days.
One question
What is wrong with my grey-zone run?
It is too hard to recover from and too soft to build threshold. Go easy enough to recover or hard enough to adapt. The middle is where fatigue lives without pace.
