The Plan
Phase 1 (August–October)
Become a runner
Your only goal is consistency.
- 3 runs per week
- Long run every weekend
- Strength training twice a week
- Walk when necessary
Typical week:
- Tuesday: 5 km easy
- Thursday: 6 km with some hills
- Saturday: Long run (starting at 7 km and building gradually)
Phase 2 (November–January)
Build endurance
Long runs become your focus.
Weekly structure:
- Easy recovery run
- Hill session
- Tempo run
- Long trail run
Start exploring technical trails.
Phase 3 (February–April)
Train specifically for Pondo
This is where the magic happens.
Instead of one huge long run, you’re teaching your legs to run tired on back-to-back days.
Practice:
- Nutrition
- Hydration
- Shoes
- Socks
- Backpack
- Recovery
Nothing new on race day.
Phase 4 (May)
Reduce training.
Arrive fresh.
The goal isn’t to be your fittest ever.
It’s to arrive healthy.
