24-week program · weekdays fit a 30-min break · weekends carry the distance

83 → 75 kg · 10 km · 2 km

ProgramWeek — of 24

Weight83 → 75 kg

This week's checklist

Weekday tasks are flexible — do them in any order Mon–Fri, each fits your 30-min break. If some go unticked, they never delay the weekend: the long run happens this Saturday and the swim this Sunday regardless. The week closes only when the long run is done.

Weekdays · flexible (Mon–Fri)

The 5th weekday is rest / catch-up. Office days (Wed/Fri): tick the Easy day with a walk near the office and shuffle the rest.

Weekend · anchored to Sat/Sun

Enabled once the long run is ticked. Missed the whole weekend (sick, away)? Don't finish — next weekend simply repeats this week's sessions. Progression waits for you; it never skips ahead.

How the week model works: weekday sessions build the habit and the aerobic base in small doses; the Saturday long run is the engine of the whole program and the only non-negotiable; Sunday's swim + Strength B use the weekend time you actually have. Skipped weekday items are allowed to just… disappear — never stack them onto the long run.