10-Week Marathon Bridge Block

Justine’s Valencia Prep

Recover from Calgary, rebuild threshold, improve economy, strengthen weak links, and enter the Valencia build ready.

Build Starts Aug 16
Current Peak 127 km

Maintain a higher floor without pushing peak mileage much higher.

Summer Target 85-105 km

Most weeks should preserve aerobic durability while improving speed economy.

Long Runs 20-28 km

Consistent, mostly easy, with occasional progression. No marathon grind.

Strength 3x/week

Lower, upper, full-body with injury prevention built in.

Weekly Log

Select a week, log training, and track completed mileage.

Actual 0 km
Weekly Progress 0%
Day Focus Planned Actual KM Done

Strength Structure

MondayLower strength: split squat, RDL, step-up, calf, tibialis, Copenhagen.
WednesdayUpper maintenance: pull, press, row, shoulder, core.
FridayFull body: trap bar jump, single-leg work, hamstrings, core, carries.

Priority Areas

Ankle dorsiflexion Right knee tolerance Hamstrings Adductors Running economy Threshold Gut training