Your rebuild
Race countdownYour goal is not a single fast 5K. It is eight consistent 1 km efforts, with good form and controlled breathing after each station.
Choose a week to start logging your runs.
Current focus
Race week
Wednesday 17 March: Travel London → Madrid.
Thursday 18 March: Optional 15–20 min easy shakeout.
Friday 19 March: Rest or relaxed walking.
Saturday 20 March: Rest, hydrate, prepare race kit.
Sunday 21 March: Race together — 8 × 1 km.
Choose your week
Tap a week to view both sessions and enter your results. Your progress saves automatically on this device.
All 20 weeks
Progress overview
Your completed runs
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Before you start
- Complete the two planned runs each week, leaving recovery between sessions.
- For all weekday quality runs, warm up with 10 min easy jogging and movement drills, then cool down with 5–10 min easy jogging or walking.
- Run weekend distances at a conversational effort, normally RPE 3–4/10.
- Brisk/interval efforts should be controlled, around RPE 7/10, with good form; never maximal sprinting.
- Strength sessions count toward total fatigue. Avoid hard lower-body training just before a demanding run.
- Where the plan says partner session, synchronize pace and practice communicating during the transition.
- If pain changes your stride or fatigue builds over several days, reduce load, rest, and seek appropriate advice as needed.
Starting pace guide
Use as flexible reference only. Reassess every 4 weeks, based on sustainable effort and repeatability.
*Only if effort is appropriate. Slow down or use short walks when necessary. The 6:40/km 5K was a first nonstop effort, not a basis to force fixed training speeds.
HYROX Doubles reminders
Both athletes run all eight 1 km legs together. Stations are shared, according to the event’s official division rules. Use partner simulations to practice transitions, pacing and station handovers.
Training phases
Weeks 1–4: Foundation and consistency
Weeks 5–8: Aerobic strength and pacing
Weeks 9–12: Repeatable 1 km efforts
Weeks 13–16: HYROX-specific preparation
Weeks 17–19: Partner pacing and race rehearsal
Week 20: Taper and race