TRAINING PLAN

How to use this plan
This plan is a guide — listen to your body above all else. If you feel unusually fatigued, swap a quality session for an easy run or rest day. Never skip two rest days in a row without a good reason, and never skip a recovery week.

Key sessions (highlighted in orange) are your most important runs of the week — protect these. Easy runs should feel genuinely easy — conversational pace, Zone 2 heart rate.

OYF note: All runs should be in your minimalist shoes. If transitioning, do your easy runs in minimalists and longer runs in your transition shoes until your feet have adapted.