1Barcelona Base
1.5Nashville Window
2Indy Build
3HYROX + Miami
4Augusta 70.3
Rules + Nutrition
Phase 1 · Now → Jul 20, 2026 · ~6 Weeks
Barcelona Base
Final weeks in Barcelona balancing internship, two courses, 6 credit hours, and research. The goal is simple: build swim and bike base so Phase 1.5 isn't starting from zero, cut gym sessions from 5–7 down to 3 per week, and do not lose weight. Everything is 80% Zone 2, 20% high intensity. No heroics.
Weekly Schedule
Science
Nutrition
Tap a card to see workout
Run
Swim
Bike
Strength
Combo
Rest
MondayStunna Push + Easy RunCombo
MondayNormal Stunna Push day, then add: band pull-aparts 3×15, face pulls 3×15. Then 35 min easy run at 10:15–10:45/mi. Add 4×20 sec strides at the end. Not sprinting. Controlled accelerations.tap to flip
TuesdaySwim TechniqueSwim
TuesdayWks 1–2: 6×50m with 30s rest. Focus on breathing rhythm and catch. ~600m total. Wks 3–4: 8×75m. Wks 5–6: 10×100m. Quality over distance. Bad technique at high volume builds bad habits.tap to flip
WednesdayStunna Pull + Threshold RunCombo
WednesdayNormal Stunna Pull day, then add: lat pulldown 3×12, single-arm row 3×12. Then threshold run: 10 min easy warmup, 20 min at 8:45–9:00/mi (comfortably hard, can speak in short phrases), 5 min cooldown.tap to flip
ThursdayEasy RunRun
Thursday40 min at 10:15–10:45/mi. True recovery. If it feels too slow, good. That means it's working. Add 4×20 sec strides at end.tap to flip
FridayStunna LegsStrength
FridayNormal Stunna Legs day, then add: single-leg RDL 3×10, calf raises 4×20, hip flexor stretch. Critical for running economy and bike power. Do not skip this session.tap to flip
SaturdayLong Ride + Open WaterCombo
Saturday60–75 min Zone 2 bike. Then 400–600m continuous swim in Mediterranean. Open water exposure is the goal. Sight, breathe, float, repeat. Distance is irrelevant right now.tap to flip
SundayFull RestRest
SundayNothing. Sleep. Walk the beach. Adaptation happens during rest, not during training.tap to flip
Swim note: starting at 600m broken into short sets is correct for an untrained swimmer. Building technique now saves months of injury rehab later. The Mediterranean swims on Saturday are about comfort in open water, not volume.
Pace Reference · VDOT 38–39 · Target 3:30–3:45
| Zone | Pace (min/mi) | Effort | When | Purpose |
|---|---|---|---|---|
| Easy (E) | 10:15 – 10:45 | Full conversation | Mon + Thu | Aerobic base, recovery |
| Long (L) | 10:00 – 10:30 | Comfortable, short sentences | Sat first 80% | Endurance, fat oxidation |
| Marathon (M) | 8:15 – 8:30 | Controlled hard, race effort | Sat final 3–4 mi | Race rehearsal, pacing |
| Threshold (T) | 8:40 – 8:55 | Comfortably hard, short phrases | Wed every week | Lactate threshold. Biggest PR lever |
| Interval (I) | 8:15 – 8:30 | Hard, 2–3 words max | Tue 800m repeats | VO2max development |
| Strides (R) | 7:00 – 7:30 | Fast, controlled, 20 sec | After Mon + Thu | Speed, running economy |
Recalibrate every 4–6 weeks. Target VDOT 44–46 by Indianapolis. These paces will get faster.
Why These Paces: VDOT Framework
Your 4:07 LA Marathon corresponds to approximately VDOT 38–39. Your 3:30–3:45 goal requires VDOT 44–46, a 6–8 point improvement. The paces in this plan are derived from Daniels' VDOT equations and calibrated to your current fitness, not your goal fitness. Running at goal pace now when your VDOT doesn't support it leads to chronic fatigue and injury, not adaptation. The paces will get faster as VDOT improves across phases.
Daniels, J. (2014). Daniels' Running Formula, 3rd Edition. Human Kinetics.
Why Threshold Runs Every Week
Threshold pace (8:40–8:55/mi at your current VDOT) is the single most effective session for marathon performance. It raises your lactate threshold, the pace at which lactate accumulates faster than you can clear it. Previous plans alternated threshold and intervals every other week. That means roughly one hard quality session per 14 days. Daniels and Pfitzinger both show weekly threshold work is the minimum effective dose for meaningful marathon improvement. The previous plan was not enough.
Why Strides After Easy Runs
Strides (4×20 second controlled accelerations after easy runs) develop neuromuscular speed and running economy without accumulating aerobic fatigue. Research consistently shows that runners who include strides maintain faster leg turnover at all paces. They take 3 minutes. They are not optional.
Concurrent Training and Strength
Three gym sessions during Barcelona balances strength maintenance against endurance adaptation. Excessive strength volume blunts the mitochondrial signaling that endurance training creates. Dropping to zero loses muscle critical for running economy and HYROX performance. Three sessions is the evidence-based sweet spot for concurrent training.
Wilson, J.M. et al. (2012). Concurrent training: a meta-analysis. Journal of Strength and Conditioning Research, 26(8), 2293–2307.
Estimated Calories
2,200–2,600
Realistic estimate for Barcelona without tracking. Mediterranean portions, restaurant eating, and an active daily schedule. Don't stress the number. Watch bodyweight weekly. If dropping, eat more.
Protein Priority
0.7–0.8g/lb
Harder to hit in Europe without cooking. Anchor every meal with protein: eggs, fish, chicken, Greek yogurt. Even if total calories are uncertain, protein should not be an afterthought.
Pre-Long Effort
Carb-heavy meal
Night before Saturday ride and open water swim. Pasta, bread, rice. Don't overthink it. Spanish cuisine makes this easy.
Tracking
Weekly weight
Don't log every meal in Barcelona. Instead weigh in weekly. If weight drops more than 1lb/week, something is wrong. Eat more. If stable or gaining slightly, you're fine.
Phase 1.5 · Jul 20 → Aug 23, 2026 · 5 Weeks
Nashville Window
Nashville is the one block where everything lines up. Five weeks to build something real before school takes over.
Weekly Schedule
Notes
Nutrition
Tap a card to see workout
Run
Swim
Bike
Strength
Combo
Rest
MondayStunna Push + Easy RunCombo
MondayNormal Stunna Push day, then add: band pull-aparts 3×15, face pulls 3×15. Then 45–55 min easy at 10:00–10:30/mi. Add 4×20 sec strides at the end. These matter. Don't skip them.tap to flip
Tuesday800m IntervalsRun
TuesdayWarmup 10 min easy. Then 5–6×800m at 8:15–8:30/mi with equal jog recovery. Cooldown 10 min. This is your VO2max session. Hard but controlled. Never a sprint.tap to flip
WednesdayStunna Pull + SwimCombo
WednesdayNormal Stunna Pull day, then add: lat pulldown 3×12, single-arm row 3×12. Pool swim: 1,000m wk 1 building to 1,800m wk 5. Technique first, always.tap to flip
ThursdayThreshold RunRun
ThursdayWarmup 10 min. 25–30 min at 8:40–8:55/mi, comfortably hard, short phrases only. Cooldown 10 min. Every week, not alternating. This closes the gap to 3:30–3:45.tap to flip
FridayStunna LegsStrength
FridayNormal Stunna Legs day, then add: single-leg RDL 3×10, calf raises 4×20, hip flexor circuit. Optional 20 min easy shakeout after if legs feel good. No intensity today.tap to flip
SaturdayStructured Long RunRun
SaturdayWks 1–2: 14 mi · Wks 3–4: 16 mi · Wk 5: 18 mi. Pacing: 10:00–10:30/mi for first 80%. Final 3–4 miles at 8:15–8:30/mi (goal marathon pace). Most important session of the week. Carb load Friday night.tap to flip
SundayFull RestRest
SundayNothing. Home food. Sleep. Long run adaptation happens in the 48 hours after, not during.tap to flip
Deload week 3. Cut all volume 30–40%. Still lift but shorter and lighter.
Swim progression is intentional. 1,000m building to 1,800m over 5 weeks is science-backed for untrained swimmers. Do not jump ahead.
Classes start Aug 24. Final week tapers intensity to arrive fresh.
Pace Reference · VDOT 38–39 · Target 3:30–3:45
| Zone | Pace (min/mi) | Effort | When | Purpose |
|---|---|---|---|---|
| Easy (E) | 10:15 – 10:45 | Full conversation | Mon + Thu | Aerobic base, recovery |
| Long (L) | 10:00 – 10:30 | Comfortable, short sentences | Sat first 80% | Endurance, fat oxidation |
| Marathon (M) | 8:15 – 8:30 | Controlled hard, race effort | Sat final 3–4 mi | Race rehearsal, pacing |
| Threshold (T) | 8:40 – 8:55 | Comfortably hard, short phrases | Wed every week | Lactate threshold. Biggest PR lever |
| Interval (I) | 8:15 – 8:30 | Hard, 2–3 words max | Tue 800m repeats | VO2max development |
| Strides (R) | 7:00 – 7:30 | Fast, controlled, 20 sec | After Mon + Thu | Speed, running economy |
Recalibrate every 4–6 weeks. Target VDOT 44–46 by Indianapolis. These paces will get faster.
Why Two-A-Days Work Here
Two-a-day sessions are productive only when recovery is adequate. Home food, a real kitchen hitting protein targets, consistent sleep in a familiar bed, and no internship stress means the recovery conditions here are better than any other phase. That is what makes the double sessions viable. The same schedule in Barcelona or during ICORE would lead to breakdown.
Swim Progression for Untrained Swimmers
Costill et al. established that untrained swimmers need 6–8 weeks of technique-first work before volume meaningfully improves fitness. Starting at 800m in short sets and building to 1,800m over 5 weeks follows this. The risk of jumping to 2,000m+ immediately is compensatory stroke mechanics that cause shoulder impingement, one of the most common triathlon injuries and one of the slowest to heal.
Costill, D.L. et al. (1991). Adaptations to swimming training: influence of training volume. Medicine and Science in Sports and Exercise, 23(3), 371–377.
MD Access as a Training Asset
Any soft tissue issue, unusual fatigue, or pain that changes gait gets looked at immediately rather than trained through. Two physicians at home means nothing festers. Use this. It is a genuine competitive advantage.
Base Calories
3,100–3,400
Highest caloric intake of the plan. Two-a-days demand it. Home kitchen makes it easy to hit. Log daily in MyNetDiary. Do not undereat here.
Protein
0.9g/lb
Upper end of target. Four gym sessions per week require it. Eggs, chicken, Greek yogurt, milk every day.
Pre-Long Run Carbs
2.7–4.5g/lb
Night before Thursday long run every week. Home kitchen makes this the easiest phase to nail carb loading.
Pre-Sleep Casein
Every night
Greek yogurt or milk. Two-a-day sessions create more overnight repair demand. Non-negotiable here.
Phase 2 · Aug 24 → Nov 6, 2026 · ~11 Weeks
ICORE + Indy Build
Classes and ICORE both start August 24. This is the hardest academic block of college, plus 6 credit hours running alongside it the entire time. Two non-negotiable rules: any week with a major ICORE deadline, drop all intensity and keep only Zone 2 run and one swim. The 6 credits do not disappear because training is hard. They stay on the schedule all semester. The marathon happens regardless. The question is just how fit the body is when it gets there.
Weekly Structure
Science
Nutrition
Tap a card to see workout
Run
Swim
Bike
Strength
Combo
Rest
MondayStunna Push + Easy RunCombo
MondayNormal Stunna Push day, then add: band pull-aparts 3×15, face pulls 3×15. Then 40–50 min easy at 10:00–10:30/mi. Add 4×20 sec strides. Recovery from weekend long run.tap to flip
Tuesday800m IntervalsRun
TuesdayWarmup 10 min. 5–6×800m at 8:15–8:30/mi with equal jog recovery. Cooldown 10 min. ICORE deadline week: replace with 40 min easy Zone 2 only.tap to flip
WednesdaySwimSwim
WednesdayContinuing Nashville progression. 1,800–2,200m building through the phase in short sets. Technique still first. 14 months from Augusta.tap to flip
ThursdayThreshold RunRun
ThursdayWarmup 10 min. 25–30 min at 8:40–8:55/mi. Cooldown 10 min. Every week. ICORE deadline week: drop to 30 min easy with strides only.tap to flip
FridayStunna Pull + LegsCombo
FridayNormal Stunna Pull day, then add: lat pulldown 3×12, single-arm row 3×12. Then Normal Stunna Legs day, then add: single-leg RDL 3×10, calf raises 4×20. Two in one since Saturday is the big day.tap to flip
SaturdayStructured Long RunRun
SaturdayWks 1–3: 14–16 mi · Wks 4–6: 16–18 mi · Wks 7–8: 18–20 mi · Taper wk: 10–12 mi. Pace: 10:00–10:30/mi first 80%. Final 3–4 mi at 8:15–8:30/mi (goal pace). Carb load Friday night. This session is non-negotiable.tap to flip
SundayEasy BikeBike
Sunday60–90 min Zone 2 ride. Active recovery and triathlon base. Easy effort only. You ran long yesterday. This is not optional; bike base now saves pain at Augusta.tap to flip
ICORE override: major deadline week drops all intensity. Keep only Zone 2 run and one swim. The degree is not worth the injury.
Pace Reference · VDOT 38–39 · Target 3:30–3:45
| Zone | Pace (min/mi) | Effort | When | Purpose |
|---|---|---|---|---|
| Easy (E) | 10:15 – 10:45 | Full conversation | Mon + Thu | Aerobic base, recovery |
| Long (L) | 10:00 – 10:30 | Comfortable, short sentences | Sat first 80% | Endurance, fat oxidation |
| Marathon (M) | 8:15 – 8:30 | Controlled hard, race effort | Sat final 3–4 mi | Race rehearsal, pacing |
| Threshold (T) | 8:40 – 8:55 | Comfortably hard, short phrases | Wed every week | Lactate threshold. Biggest PR lever |
| Interval (I) | 8:15 – 8:30 | Hard, 2–3 words max | Tue 800m repeats | VO2max development |
| Strides (R) | 7:00 – 7:30 | Fast, controlled, 20 sec | After Mon + Thu | Speed, running economy |
Recalibrate every 4–6 weeks. Target VDOT 44–46 by Indianapolis. These paces will get faster.
ICORE override: major deadline week drops all intensity. Keep only Zone 2 run and one swim. No exceptions.
6 credit hours run the full semester alongside ICORE. Schedule workouts around class, not the other way around.
Long Run Pacing
Running 60–90 seconds per mile slower than goal marathon pace on long runs optimizes aerobic adaptation while minimizing injury risk and recovery time. The purpose of the long run is time on feet and fat oxidation training, not speed development.
Daniels, J. (2005). Daniels' Running Formula (2nd ed.). Human Kinetics.
Pre-Long Run Carb Loading
Carbohydrate loading the night before every long run and race week saturates muscle glycogen stores. The target of 2.7–4.5g carbs per lb bodyweight is supported by multiple studies showing significant performance benefits for efforts over 90 minutes.
Burke, L.M. et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1), S17–S27.
Base Calories
2,800–3,100
kcal/day on normal training days. Rise to 3,100–3,400 on long run days.
Protein Target
0.8g/lb
Minimum daily. Rising to 0.9g/lb post-marathon for recovery.
Pre-Long Run Carbs
2.7–4.5g/lb
Night before every long run and race week. Pasta, rice, potatoes.
Pre-Sleep Casein
Every night
Greek yogurt or milk. Slow-digesting protein for overnight muscle repair per Res et al. (2012).
Phase 3 · Nov 8, 2026 → Jan 31, 2027 · ~12 Weeks
HYROX + Miami Bridge
Two rules going into this phase: Miami is a fitness day with a bib, not a second peak. HYROX Nashville is a completion goal. Legs will not be fully fresh 33 days post-Indy. The first two weeks are active recovery only. No running. Then build back carefully with HYROX station work and swim volume for Augusta.
Weekly Structure
Notes
Tap a card to see workout
Run
Swim
Strength
Combo
Rest
Wks 1–2Active RecoveryRest
Wks 1–2No running. Walking, light swimming, mobility only. Body needs this.tap to flip
Wks 3–4HYROX IntroStrength
Wks 3–4Easy running returns. Ski erg, sled push/pull, burpee broad jumps, rowing, sandbag lunges, wall balls.tap to flip
Wks 5–8Long Run CapCombo
Wks 5–8Max 14 miles. 3 swims per week. Two bike rides: 90 min + 2 hours.tap to flip
Dec 10–13HYROX NashvilleRace
Dec 10–13Completion goal only. Finish strong. Don't race it.tap to flip
Dec–JanMiami BuildRun
Dec–JanContinue easy running. Miami is a fun run. Show up fit, not peaked.tap to flip
Jan 31Miami MarathonRace
Jan 31Fitness day with a bib. Run by feel. Enjoy it.tap to flip
ThroughoutSwim VolumeSwim
Throughout3 sessions per week building Augusta base. Most important training of this block.tap to flip
Post-Marathon Recovery Window
Full physiological recovery from a marathon takes 3–4 weeks minimum. Muscle damage, glycogen depletion, and immune suppression all require time. The 2-week no-running rule in weeks 1–2 of this phase is based on this. Returning before that increases injury risk significantly.
Petersen, J. et al. (2007). Running mechanics and injury risk. Sports Medicine.
HYROX as Strength Stimulus
HYROX station work serves a dual purpose here: race completion and functional strength stimulus for Augusta. The sled, sandbag lunges, and wall balls specifically target the posterior chain and leg endurance that will matter on the Augusta bike and run.
Phase 4 · Feb 1 → Sep 25, 2027 · ~34 Weeks
Augusta 70.3 Build
The main event. First 3 weeks post-Miami are recovery, then the full triathlon block begins. Augusta was chosen specifically: current-assisted downstream Savannah River swim, manageable rolling bike course, flat run along the Augusta Riverwalk. 34 weeks is enough time to build properly if the earlier phases went well.
Weekly Structure
Science
Nutrition
Tap a card to see workout
Run
Swim
Bike
Strength
Combo
Rest
MondayRest / MobilityRest
MondayFull recovery. Stretch, foam roll, sleep. Body needs this after Sunday long run.tap to flip
TuesdaySwim + IntervalsCombo
TuesdayMasters swim 2,500–3,500m building through phase. Then interval run: 5×1000m at 5K effort.tap to flip
WednesdayLong RideBike
WednesdayBuilding from 2.5 to 4 hours over the block. Zone 2 base with some tempo efforts in later weeks.tap to flip
ThursdayStunna Push + PullCombo
ThursdayNormal Stunna Push and Pull combined into one session. Maintenance only. Then add: lat pulldown 3×10, face pulls 3×15 for shoulder health. Don't kill yourself here.tap to flip
FridayOpen Water PrepSwim
FridayFrom June 2027 onward. Practice sighting, current navigation, wetsuit comfort. Before June: pool technique session 1,500–2,000m.tap to flip
SaturdayBrick + Stunna LegsCombo
SaturdayAM: Normal Stunna Legs day, then add: single-leg RDL 3×10, calf raises 4×20. PM: 90–120 min bike immediately into 20–30 min run. No rest between.tap to flip
SundayLong RunRun
SundayHalf marathon distance at easy pace. Aerobic base maintenance for the run leg of Augusta.tap to flip
Deload every 3rd–4th week. Cut volume 30–40%. Non-negotiable.
Minimum 4–5 open water swims before Augusta race day. Start as soon as water permits in 2027.
Deload every 3rd–4th week. Cut volume 30–40%. Non-negotiable.
Minimum 4–5 open water swims before race day. Start as soon as water permits in 2027.
Brick Workouts
Bike-to-run training develops the neuromuscular adaptation needed to run efficiently on fatigued legs. The body learns to recruit running-specific muscle fibers while still flushing lactic acid from the cycling effort. This is the most race-specific session in the whole plan.
Why Augusta
Augusta 70.3 is one of the fastest 70.3 courses in North America for a reason. The Savannah River swim is downstream and current-assisted, making the 1.2 mile swim significantly more manageable for a first 70.3. The bike is rolling but not technical. The run is flat. The course is designed for people doing their first half ironman to have a good experience.
Deload Periodization
Deloading every 3rd–4th week allows supercompensation, the physiological process where the body adapts to training stress during recovery and comes back stronger. Training without deloads plateaus fitness and accumulates fatigue without net gain.
Issurin, V.B. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189–206.
Base Calories
2,800–3,100
Rising to 3,100–3,400 on long ride or brick days.
On-Bike Fueling
60–90g/hr
Carbohydrates per hour on bike efforts over 60 minutes. Gels, chews, or sports drink.
Protein
1.8–0.9g/lb
Minimum daily. Higher end during heavy training weeks and recovery weeks.
Track With
MyNetDiary
Log everything in MyNetDiary. Weekly weight check. If not trending where it needs to be, fix nutrition before touching training. Undereating is the most common reason training stalls.