Shared training plan

50K · 16 Jan 2027

True Blue Ultra

25 weeks · 4 runs per week · Long run on sunday

Shared by Gary Wilmot

Distance: 50K
Level: Beginner
Event date: 16 Jan 2027

Training progress

19 of 99 sessions done

19%

Rest days are not counted.

Full plan

Week-by-week schedule

Open a week to see its planned sessions and recorded progress.

Week 127 July to 2 Aug

27 July
Easy run
DoneEasy run
20 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Not as bad as I had feared 😆
Open activity
28 July
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Started the day with a few minutes of light stretching and body weight activity
29 July
Easy run
DoneEasy run
20 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Felt ok, ran a little more on this one and added about 500m in the same time as previous session.
Open activity
30 July
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Another rest day and another day that started with a few minutes of stretching and body weight work.
31 July
Easy run
DoneEasy run
20 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Legs felt tired and heavy in the second half
Open activity
1 Aug
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Complete rest day 😁
2 Aug
Long easy distance
DoneLong run
10 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
Session note
Back, feet and legs sore towards the end but mostly a good solid, enjoyable session.
Open activity

Week 23 Aug to 9 Aug

3 Aug
Recovery run
DoneRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
Session note
100% walked. Hated every moment, sore back, sore feet, sore legs…. But happy I got it done 🤣
Open activity
4 Aug
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Complete rest today - the body definitely needed it. Legs not as sore today thankfully 😅
5 Aug
Easy run
DoneEasy run
25 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Felt a lot better than imagined. Woke up feeling good, recovery session and rest day did their job and I was moving more freely than I thought I might. Even got in a few short jogs along the way.
Open activity

Week 310 Aug to 16 Aug

10 Aug
Recovery run
Not doneRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
Session note
A rough night, a long work day, and feeling devoid of energy - the sensible option was to not stress about getting a 20 minute walk done, but to recover by physically resting instead.
11 Aug
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Full rest day. Bit worried that I ended the day sneezing and feeling a bit average. Fingers crossed for a good night’s sleep and waking up raring to go!
12 Aug
Easy run
DoneEasy run
25 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
A half decent sleep did the trick. Woke up ready to go, headed out and got a reasonable session done. Feeling it a bit after 25 minutes in the cold but I’ll live 🤣
Open activity

Week 417 Aug to 23 Aug

17 Aug
Recovery run
Not doneRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
Session note
Monday was spent as a final rest and recovery day - seemed to work 😊
18 Aug
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Training-wise I rested. In other news I went back to work feeling a lot better. Maybe a walk in the morning?🤞
19 Aug
Easy run
Not doneEasy run
30 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Rest and recovery continue…
20 Aug
Rest / optional cross-training
DoneRest

Week 524 Aug to 30 Aug

24 Aug
Recovery run
DoneRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
Session note
It was only a 10 minute recovery walk but I’m counting it 😉 Quite sore and stiff from yesterday’s session but that’s understandable, and definitely feels like progress is being made!
25 Aug
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Full rest
26 Aug
Easy run
Not doneEasy run
30 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Combination of heavy rain and fatigue put paid to any run/walk plans ☹️
27 Aug
Rest / optional cross-training
Done

Week 631 Aug to 6 Sept

31 Aug
Recovery run
DoneRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
Session note
Again, not the full 20 minute session but a few short walks instead. Legs and body needed rest more than anything.
1 Sept
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Full rest day
2 Sept
Easy run
DoneEasy run
35 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Overall the session felt good. Mostly walked, but some slow running in the mix that got the heart rate up.
Open activity
3 Sept
Rest / optional cross-training

Week 77 Sept to 13 Sept

7 Sept
Recovery run
DoneRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
Session note
Felt stiff and sore but got out there for a fairly gentle walk. Feet still sore, but moving reasonably OK...
Open activity
8 Sept
Rest / optional cross-training
DoneRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Full rest as planned - legs still a bit heavy
9 Sept
Easy run
DoneEasy run
35 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Legs felt heavy and there was a cold wind on the way out. warmed up eventually and had the wind behind me on the way back. Got it done, that's the main thing!
Open activity

Week 814 Sept to 20 Sept

14 Sept
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
15 Sept
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
16 Sept
Easy run
PlannedEasy run
40 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
17 Sept
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
18 Sept
Easy run
PlannedEasy run

Week 921 Sept to 27 Sept

21 Sept
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
22 Sept
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
23 Sept
Easy run
PlannedEasy run
40 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
24 Sept
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
25 Sept
Easy run
PlannedEasy run

Week 1028 Sept to 4 Oct

28 Sept
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
29 Sept
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
30 Sept
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
1 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
2 Oct
Easy run
PlannedEasy run

Week 115 Oct to 11 Oct

5 Oct
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
6 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
7 Oct
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
8 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
9 Oct
Easy run
PlannedEasy run

Week 1212 Oct to 18 Oct

12 Oct
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
13 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
14 Oct
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
15 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
16 Oct
Easy run
PlannedEasy run

Week 1319 Oct to 25 Oct

19 Oct
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
20 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
21 Oct
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
22 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
23 Oct
Easy run
PlannedEasy run

Week 1426 Oct to 1 Nov

26 Oct
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
27 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
28 Oct
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
29 Oct
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
30 Oct
Easy run
PlannedEasy run

Week 152 Nov to 8 Nov

2 Nov
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
3 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
4 Nov
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
5 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
6 Nov
Easy run
PlannedEasy run

Week 169 Nov to 15 Nov

9 Nov
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
10 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
11 Nov
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
12 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
13 Nov
Easy run
PlannedEasy run

Week 1716 Nov to 22 Nov

16 Nov
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
17 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
18 Nov
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
19 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
20 Nov
Easy run
PlannedEasy run

Week 1823 Nov to 29 Nov

23 Nov
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
24 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
25 Nov
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
26 Nov
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
27 Nov
Easy run
PlannedEasy run

Week 1930 Nov to 6 Dec

30 Nov
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
1 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
2 Dec
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
3 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
4 Dec
Easy run
PlannedEasy run

Week 207 Dec to 13 Dec

7 Dec
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
8 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
9 Dec
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
10 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
11 Dec
Easy run
PlannedEasy run

Week 2114 Dec to 20 Dec

14 Dec
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
15 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
16 Dec
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
17 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
18 Dec
Easy run
PlannedEasy run

Week 2221 Dec to 27 Dec

21 Dec
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
22 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
23 Dec
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
24 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
25 Dec
Easy run
PlannedEasy run

Week 2328 Dec to 3 Jan

28 Dec
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
29 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
30 Dec
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
31 Dec
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
1 Jan
Easy run
PlannedEasy run

Week 244 Jan to 10 Jan

4 Jan
Recovery run
PlannedRecovery run
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
5 Jan
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
6 Jan
Easy run
PlannedEasy run
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
7 Jan
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
8 Jan
Easy run
PlannedEasy run

Week 2511 Jan to 17 Jan

11 Jan
Short sharpening run
PlannedSteady run
30 min · Steady
Keep this controlled. Include a few short relaxed pick-ups only if they already feel familiar.
Why it’s here: A short familiar run keeps the weekly rhythm without adding meaningful fatigue.
12 Jan
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
13 Jan
Short sharpening run
PlannedSteady run
30 min · Steady
Keep this controlled. Include a few short relaxed pick-ups only if they already feel familiar.
Why it’s here: A short familiar run keeps the weekly rhythm without adding meaningful fatigue.
14 Jan
Rest / optional cross-training
PlannedRest
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
15 Jan
Easy shakeout
Planned

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True Blue Ultra

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