PROJECT WINTER ARC

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Your Winter Arc

12 October to 31 December 2026. Your goals: sub-20 5K and 1,753.5 km for the year. Enable JavaScript for the daily training calendar, charts and completion tracking.

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The seven training tools

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Load: compare weekly kilometres with the previous four complete weeks. A large jump is a reason to review recovery, not a diagnosis.
Readiness: note sleep hours and quality, legs, mood and pain before a hard session. Ease back on poor days; rest if running hurts.
Niggles: record the spot and pain from 0 to 10. Three days in the same spot or a changed stride: rest and get it checked by a physio. Check with a GP or sports dietitian first.
Sunday: reflect on energy, soreness, sleep, motivation and what went well.
Pace: the verified 5K best is 20:39. Target 3:59/km, with a time trial on 7 November and an attempt on 26 December.
Workout log: record sets, reps and weight per exercise, typed or dictated, after checking the rows. Saved on this device.
Race day: 3:59/km gives 19:55 for 5K, or 95.6 seconds per 400 m. Warm up for 3 km plus strides, avoid a first kilometre faster than 3:57, push from 4 km, then cool down for 2 km.