The Full 40-Week Plan
Today is a good day to train.
Week 7 Phase 1
Mon 21 Sep
🍽️ 1700 kcal · P140 C150 F60
🧘
Pilates / mobility
Tue 22 Sep
🍽️ 1900 kcal · P140 C200 F60
🏃
Easy run 5 km
🏋️
Strength 40–50 min
Wed 23 Sep
🍽️ 1850 kcal · P140 C188 F60
🏃
Easy run 4 km
Thu 24 Sep
🍽️ 2100 kcal · P140 C250 F60
🔥
Hills / hard run 5 km
🏋️
Strength 40–50 min
Fri 25 Sep · Today
🍽️ 1700 kcal · P140 C150 F60
😴
Rest day
Sat 26 Sep
🍽️ 2300 kcal · P140 C300 F60
⛰️
Long run 11 km
Sun 27 Sep
🍽️ 2000 kcal · P140 C225 F60
🧦
Recovery run 4 km
