JAN 06, 2026
Tuesday
Training Session
Block Goal: Loading...
Easy + Strides
Interval Control
00:10
12-Week Roadmap
Footballer's Handbook
Intensity Guide
Zone 2 / Easy: RPE 2–3. Nose-breathable.
Steady / Tempo: RPE 6. Controlled.
Threshold: RPE 7. "Comfortably hard".
VO₂ / Intervals: RPE 8–9. Full recovery needed.
Pain Rules
0–2/10: Green light. Proceed.
3/10: Yellow light. Reduce volume 20-30%.
4+/10: Red light. Remove speed/lateral work 7-10 days.
Heat Rules
Prefer AM or PM. Treat paces as suggestions; run by RPE. If HR drifts, shorten run.
Strength Progression (5/3/1)
Week 1: 65%x5, 75%x5, 85%x5+
Week 2: 70%x3, 80%x3, 90%x3+
Week 3: 75%x1, 85%x1, 95%x1+
Week 4: Deload. 40%x5, 50%x5, 60%x5
Max: Use 90% of actual 1RM as Training Max.