Andrew Wood
Example program · 4-week build

A block that thinks out loud.

This is a sample, not a template — a written-out four weeks for a returning marathoner aiming at sub-3 in five months. Real programs are tuned tighter than this; the shape is the same.

EnduranceReturning competitor~8h / week peak
01Week 1

Rebuild the aerobic floor

Re-establish weekly rhythm without taxing the system. The bar is consistency, not intensity — every session ends with you feeling like you could have done another.

Volume
7–8h
Bias
All conversational, two short strides sets
  1. MonEasy

    60 min easy run, nasal-only for the first 30 min

    RPE 3
  2. TueStrength

    Lower-body strength: trap-bar deadlift 3×5, split squat 3×8/leg, calf raises

    RPE 6 on lifts
  3. WedEasy + strides

    45 min easy + 6×20s strides on a slight downhill

    RPE 3 / 8 on strides
  4. ThuOff

    Walk 30 min if you feel like it. Otherwise rest.

  5. FriAerobic

    75 min steady — last 20 min lifted to upper-Z2

    RPE 4
  6. SatLong easy

    1h45m easy on rolling terrain. Eat ~60g/hr to practice fueling.

    RPE 3
  7. SunMobility

    30 min mobility flow + 15 min foot-and-ankle work

02Week 2

Strength-endurance and threshold

First real workouts of the block. We're rehearsing pace control: steady at threshold, not racing it. If the second interval is faster than the first, we slow you down.

Volume
8–9h
Bias
First quality session of the block; bias still toward easy
  1. MonEasy

    60 min easy

    RPE 3
  2. TueThreshold

    15 min easy → 4×8 min @ threshold w/ 2 min jog → 10 min easy

    RPE 7 on intervals
  3. WedStrength

    Same as week 1, add 5kg to deadlift if RPE was ≤6

  4. ThuEasy

    45 min recovery. Walk first 5 min.

  5. FriHill strides

    50 min easy + 8×30s on a 5–7% hill, walk down for recovery

    RPE 3 / 8
  6. SatLong aerobic

    2h with last 30 min as steady (top of Z2). Carry 90g/hr fuel.

    RPE 4 final 30
  7. SunOff / mobility

    Optional 30 min flow.

03Week 3

Sharpen with controlled VO₂

Highest stimulus week of the block. The goal is precision, not bravery — every interval finishes with you composed. We track every workout's RPE vs target; mismatch is data.

Volume
8–9h
Bias
Two quality sessions, one long; the rest defends recovery
  1. MonEasy

    55 min easy

    RPE 3
  2. TueVO₂

    15 min easy → 6×3 min @ 5k effort w/ 2 min jog → 10 min easy

    RPE 8
  3. WedStrength

    Reduce volume by 1 set; intent is to maintain, not gain

  4. ThuEasy

    50 min easy + 4×20s strides

    RPE 3
  5. FriThreshold-cruise

    20 min easy → 3×10 min @ threshold w/ 90s jog → 10 min easy

    RPE 7
  6. SatLong w/ pickups

    2h15m. Inside it: 5×3 min @ marathon pace in second hour.

    RPE 4 / 6
  7. SunOff

    Real day off. Eat well, sleep early.

04Week 4

Deload, test, write the next block

Pull volume by 30–35%, keep one quality session, run a controlled test on Saturday to inform the next block. Test feels boring on purpose — boring is signal.

Volume
5–6h
Bias
Cut volume sharply; intensity preserved at lower volume
  1. MonEasy

    45 min easy

    RPE 3
  2. TueTempo

    15 min easy → 2×6 min @ threshold w/ 2 min jog → 10 min easy

    RPE 7
  3. WedOff

    Walk 20–30 min if anything.

  4. ThuEasy + strides

    35 min easy + 6×15s relaxed strides

    RPE 3
  5. FriOff / mobility

    Travel-friendly day. Mobility 20 min.

  6. SatTest

    20 min easy → 30 min time trial at honest threshold → 10 min easy. Note HR drift, RPE arc, splits.

    RPE 7–8
  7. SunLong easy

    1h easy. Then we sit down with the test and write block 2.

Adapting

How this would shift for you.

The structure above is a starting point. Real programs read your week and your data, not the other way around. Here's how I think about adapting.

·

Pace targets are inferred — once we have your data, intervals are written in HR + RPE bands rather than pace, since pace lies on hot or hilly days.

·

Strength dose is held constant unless we're consciously deloading — the easy mistake is to keep adding sets and silently steal recovery from running.

·

If you miss a day, we don't make it up. We re-plan the next two days from the new starting point. Most lost fitness is psychological, not physiological.

·

Any session that feels >2 RPE harder than written is a flag, not a failure. We figure out why before the next equivalent session.

If this reads like the way you'd want to be coached…

Pick a 30-minute slot. We'll talk about your goal, your week, and whether we're a fit. No commitment.

Book a callOr send a longer note