Amber weeks are deliberate cutbacks — lighter on purpose, and non-negotiable for keeping a weekend-heavy structure injury-free. Tap any week to see its full sessions. Milestones: week 6 (20 min continuous), week 12 (first 5K), week 16 (1 km swim), week 18 (8 km), week 24 (10 km + 2 km swim).
Can speak full sentences. Roughly HR 110–135. 80% of all running lives here. If in doubt, slow down — walking breaks are always allowed.
Short phrases only. HR ~135–150. Used sparingly from week 17 as "steady" segments inside the 28-min runs.
15–20 s fast-but-relaxed accelerations, full walk-back recovery. Not sprints — they teach running form without back-jarring volume.