half marathon training plan.

1. done

   mon 22 strength A

   25–30 min

2. done

   tue 23 easy run 4 km

   conversational ~9:15–9:45/km, run/walk 4:1. if you can't talk, slow down

   4.83 km · 7:23/km

3. done

   wed 24 hills 4×60s

   warm up 15 min easy, then 4×60s uphill strong, walk down to recover, cool down

   4.18 km · 7:41/km

4. rest day

   thu 25 rest

5. done

   fri 26 cross-train + strength B

   aerobic 30 min low-impact

6. done

   sat 27 long run 6 km

   run/walk 4:1, easy effort. time on feet, not pace. sip water

   5.66 km · 7:49/km

7. done

   sun 28 recovery jog 2 km

   very easy shakeout. full rest if legs are trashed

1. done

   mon 29 strength A

   25–30 min

2. done

   tue 30 easy run 5 km

   conversational ~9:15–9:45/km, run/walk 4:1

   5.86 km · 7:02/km

3. missed

   wed 1 hills 5×70s

   warm up 15 min, 5×70s uphill strong, walk down recovery, cool down

4. done

   thu 2 swim + strength B

   aerobic 35 min low-impact. ran intervals instead

   5.16 km · 6:27/km

5. rest day

   fri 3 rest

   1.99 km · 7:09/km

6. done

   sat 4 long run 8 km

   first run on the watch, and the one that killed the pace target: strava read 10.41 km @ 6:14, the watch 8.0 @ 8:48. everything before this reads ~25% fast

   8.00 km · 8:48/km

7. done

   sun 5 recovery jog 3 km

   very easy, loosen the legs

   2.13 km · 7:04/km

1. done

   mon 6 strength A

   25–30 min

2. done

   tue 7 easy run 5 km

   conversational ~9:15–9:45/km, run/walk 4:1

   3.97 km · 9:30/km

3. done

   wed 8 hills 6×75s + downhill

   jog the downhills easy and controlled — start teaching the quads

   3.33 km · 10:05/km

4. missed

   thu 9 cross-train + strength B

   aerobic 35 min low-impact

5. rest day

   fri 10 rest

6. done

   sat 11 long run 10 km

   double digits. wanted to quit at 8 km, went very slow instead and finished

   10.00 km · 9:31/km

7. done

   sun 12 recovery jog 3 km

   very easy active recovery

   2.27 km · 8:47/km

1. missed

   mon 13 strength A

   25–30 min

2. done

   tue 14 easy run 6 km

   conversational ~9:15–9:45/km, run/walk 4:1

   6.02 km · 9:40/km

3. done

   wed 15 hills 6×90s + 4 downhill reps

   then 4 controlled downhill reps — shorten stride, 3s control, repeated-bout effect for the quads

   3.49 km · 7:45/km

4. missed

   thu 16 cross-train + strength B

   aerobic 40 min low-impact

5. rest day

   fri 17 rest

6. done

   sat 18 long run 12–13 km, hillyCHECKPOINT

   passed. agara lake, flat not hilly, 4:1 from the first km. first gel around the 1h mark, no GI trouble. last 3 km showed no fade → 21K is on

   13.01 km · 9:39/km

7. missed

   sun 19 recovery jog 3 km

   easy. reflect on how the hilly run felt — decision tomorrow

1. done

   mon 20 decision: 21K or 10KDECISION

   stayed with the half. no joint pain, 13 km finished fine. then strength A

2. missed

   tue 21 easy run 6 km

   conversational ~9:15–9:45/km, run/walk 4:1

3. done

   wed 22 hills + downhill emphasis

   uphill repeats + several controlled downhill reps. keep building quad durability

   5.44 km · 9:17/km

4. done

   thu 23 cross-train + strength B

   aerobic 40 min low-impact. ran instead — the hardest short session of the block

   3.42 km · 8:21/km

5. rest day

   fri 24 rest

6. done

   sat 25 long run 15 km

   longest ever, and the best run in the record: heart rate FELL over the back half, at a faster pace than the 13 km. fuel: banana + orange + 3 dates before, gels at 50 and 100 min

   15.02 km · 9:24/km

7. missed

   sun 26 recovery jog 4 km

   very easy active recovery

1. today, not yet done

   mon 27 strength A

   25–30 min

2. upcoming

   tue 28 easy run 6 km

   conversational ~9:15–9:45/km, run/walk 4:1

3. upcoming

   wed 29 hills + downhill, last hard session

   uphill repeats + controlled downhills

4. upcoming

   thu 30 cross-train + strength B

   aerobic 40 min low-impact

5. rest day

   fri 31 rest

6. upcoming

   sat 1 long run 17–18 km, dress rehearsalREHEARSAL

   exact race-day gear, shoes, socks, breakfast. rehearse the fuel plan as written: banana + orange + 3 dates before, then a gel every ~45 min on the walk breaks. nothing new on race day after this

7. upcoming

   sun 2 recovery jog 4 km

   very easy. rest fully if sore

1. rest day

   mon 3 rest

2. upcoming

   tue 4 taper: easy run 6 km

   volume drops, legs recharge. keep it easy and relaxed

3. upcoming

   wed 5 taper: hills 4×60s

   just 4×60s uphill to stay sharp. do not overdo it — fresh legs are the goal

4. upcoming

   thu 6 taper: easy 4 km + strides

   easy 4 km, finish with 4–5×20s relaxed strides

5. rest day

   fri 7 rest

6. upcoming

   sat 8 shakeout 2 km + race prep

   optional gentle shakeout. lay out bib, shoes, gels, electrolytes. eat well, hydrate, sleep early. shuttle 3:45 AM

7. upcoming

   sun 9 race day — half marathon 21.1 kmRACE

   flag-off 6:30 AM, report 5:30 AM. breakfast ~3h before, nothing new. 4:1 run/walk from the gun, not once tired. walk the steep ups, control the downs. 4 gels at 45 / 90 / 135 / 180 min, carry 5. start slow. cutoff 4h

ROUTINES

strength A

squats 3×12 · reverse lunges 3×10/leg · calf raises 3×15 · glute bridges 3×15 · plank 3×40s

strength B

step-downs 3×10/leg (slow 3s) · bulgarian split squats 3×8/leg · single-leg calf raises 3×12 · side plank 3×30s · bird-dog 3×10