Section 03

12-Month Roadmap

1
Months 1–2 · Weeks 1–8

Foundation

Fix the gaps: build a real lower-body/calf strength base and introduce structured Zone 2 running, while upper-body strength keeps progressing. Max-effort circuits step back temporarily.

2
Months 3–5

Build

Increase running volume; progress run/walk toward continuous running. Progressive overload across all lifts. Reintroduce conditioning circuits 1×/week once calves and aerobic base are resilient.

3
Months 6–8

Develop

Introduce tempo running and light intervals — only once a comfortable continuous 5km exists. Strength shifts toward higher loads, lower reps on key lifts. Reassess body composition and nutrition.

4
Months 9–12

Perform

Target a specific running goal (10km event or pace target) if desired. Strength maintenance/progression continues. Conditioning work fully reintegrated. Review the year and set new goals.

We'll adjust every phase based on your actual data — this is a direction, not a rigid script.