Twelve weeks, four sessions a week
Winter is for building the engine and the strength you will lean on in spring. Each week has one run session, one strength session, one compromised run (a run that goes straight into a station) and one station or simulation session. Tick each box when it is done and write the number that mattered next to it.
| Week | Block | Run | Strength | Compromised run | Station / sim |
|---|---|---|---|---|---|
| W01 | Base | 35 min easy + 4 strides | Lower + upper, 3 x 8, easy load | 3 x (400 m run + 10 wall balls) | Sled push 3 x 4 x 12.5 m, learn the lane |
| W02 | Base | 40 min easy + 6 strides | Add a pull and a carry, 3 x 8 | 4 x (400 m run + 10 wall balls) | Row 3 x 500 m, steady |
| W03 | Base | 45 min easy + 6 strides | Heavier: 4 x 6 on the big lifts | 5 x (400 m run + 10 wall balls) | SkiErg 3 x 500 m, steady |
| W04 | Base · check-in | 30 min easy | Light, 2 x 8, stop early | Skip this week | Check-in: 1 km run, 1000 m SkiErg, 100 wall balls, for time |
| W05 | Build | 5 x 1 km at goal pace, 90 s rest | Lower, 4 x 6, plus lunges 3 x 20 m | 3 x (1 km run + 1 station) | Sled push + pull, 4 x 12.5 m each, twice |
| W06 | Build | 6 x 1 km at goal pace, 90 s rest | Upper + carry, 4 x 6 | 4 x (1 km run + 1 station) | Burpee broad jumps 3 x 40 m |
| W07 | Build | 6 x 1 km at goal pace, 60 s rest | Lower, 4 x 5, heavy sled work | 4 x (1 km run + 1 station) | Half sim: 4 runs + 4 stations in order |
| W08 | Build · check-in | 30 min easy | Light, 2 x 8 | Skip this week | Check-in: repeat the week 4 benchmark and compare |
| W09 | Specific | 8 x 1 km at goal pace, 60 s rest | Maintain: 3 x 5, keep it crisp | 5 x (1 km run + 1 station) | Half sim at goal pace |
| W10 | Specific | 40 min steady + 4 x 1 km at goal pace | Maintain: 2 x 5 | 6 x (1 km run + 1 station) | Station block: all 8, no runs, quality reps |
| W11 | Specific | 6 x 1 km at goal pace, 45 s rest | Light: 2 x 6, no failure | 8 x (1 km run + 1 station) | Full simulation: all 16 segments, log the splits |
| W12 | Specific · check-in | 30 min easy + 4 strides | Light and short | Skip this week | Check-in: benchmark retest, then plan the next block |
Red edge marks a check-in week: volume drops by about a third and you retest the same benchmark so progress shows up in one place.
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How the three blocks work
Base, weeks 1 to 4
Easy aerobic running, strength on the big lifts and short exposures to the stations. Everything should feel controlled; the goal is to arrive at week 5 fresh and consistent.
Build, weeks 5 to 8
Kilometre repeats at your goal race pace, heavier lower-body work and compromised runs that join a run to a station. Sled work moves to every week if you have access to a sled.
Specific, weeks 9 to 12
Longer runs at goal pace, more station volume and a full simulation in week 11. Week 12 repeats the benchmark so you can compare it with week 4 and week 8.
Benchmark
One kilometre run, 1000 m SkiErg and 100 wall balls, each for time, at weeks 4, 8 and 12. Same order, same rest, same equipment where you can.
Set your goal first with the pace band calculator, then use it to choose the goal-pace kilometres in the build block.
Questions
When should I start a winter plan?
Start twelve weeks before the block you want to be ready for. If your race is in spring, begin in the darkest part of winter so the specific block lands in the weeks just before it.
Can I swap the days around?
Yes. Keep the run, strength, compromised run and station session in the same week and leave at least one day between the two hardest sessions.
What is a compromised run?
A run that goes straight into a station, such as a kilometre followed by wall balls or a sled push. It trains you to run well on tired legs.
What if I miss a week?
Skip it and carry on with the next week. Do not double up. If you miss two weeks in a row, repeat the last completed week before moving on.
Do I need a sled and a rig?
They help, but you can substitute. Heavy carries, weighted lunges and a loaded pushing drill cover most of the sled and carry work until you can get to the equipment.
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