FORM Plan
Spring Cycle
2026
Joining mid-cycle? Start where the group is.
Phase I  ·  Feb – Mar
Durability
Track Tuesdays
Tue Feb 17
3 × 10 min @ current inhabited threshold
2 min float jog
Tue Feb 24
2 × 14 min @ same effort as previous week
3 min float
Tue Mar 3
20 min continuous inhabit
Then 8 min after 3 min float. No push in last 8.
Tue Mar 10
3 × 12 min
Shorter floats (90 sec)
Long Run Saturdays
Sat Feb 21
95 min
50 easy, 45 steady
Sat Feb 28
95 min
50 easy, 45 steady
Sat Mar 7
100 min
50 easy, 50 steady
Sat Mar 14
90 min
60 easy, 30 steady
Phase II  ·  Mar – Apr
Compression
Track Tuesdays
Tue Mar 17
2 × 15 min @ Threshold
Last 5 min of each rep slightly tighter rhythm. 2 min float jog.
Tue Mar 24
20 min continuous inhabit
Then 12 min after 3 min float
Tue Mar 31
3 × 8 min @ Threshold
90 sec float
Tue Apr 7
2 × 8 min @ Threshold
90 sec float
Long Run Saturdays
Sat Mar 21
95 min
45 easy / 40 steady, 10 controlled finish
Sat Mar 28
90 min
40 easy / 40 steady, 10 high steady
Sat Apr 4
75 min
40 easy / 20 steady, 10 controlled
Sat Apr 11
Off or shakeout + strides
Sun Apr 12
Key Biscayne Half Marathon
A race inside the practice
Session structure
What this session is for