Nobody posts the base-building runs. Race photos: yes. Long ride PR: yes. Brutal interval session captioned with a fire emoji: of course. A ninety-minute zone-two jog at conversational pace? Nobody posts that. There is no audience for it. Which is exactly why most amateur endurance athletes skip it, and exactly why most amateur endurance athletes plateau in their third year.
P07 is the boring twelve weeks that builds the engine.
Inside this one
- Twelve-week aerobic base programme, six sessions a week, run / bike / swim adapted
- Running mileage progression from fifty to ninety kilometres a week
- Cycling and swimming volume tables
- Built-in recovery weeks four and eight
- The eighty-twenty (sometimes ninety-ten) polarised framework
- Seventy-two-session companion spreadsheet with HR and volume audit
The standard it is held to
Every factual claim in this volume names its source, and every claim carries a confidence grade — settled, strong, emerging or contested. Where the evidence is thin, the text says so. How it’s made, in full → · What we’ve got wrong →