From 4df669935b07adc1278cff9803fe7bcfd313e255 Mon Sep 17 00:00:00 2001 From: Hermes Agent Date: Sun, 30 Aug 2026 21:52:39 +0000 Subject: [PATCH] Add half marathon training plan (fall 2026, target Nov 28) --- Half-marathon-plan.md | 64 +++++++++++++++++++++++++++++++++++++++++++ 1 file changed, 64 insertions(+) create mode 100644 Half-marathon-plan.md diff --git a/Half-marathon-plan.md b/Half-marathon-plan.md new file mode 100644 index 0000000..1e09dcc --- /dev/null +++ b/Half-marathon-plan.md @@ -0,0 +1,64 @@ +--- +date: 2026-08-30 +type: plan +tags: [plan, half-marathon, training, fall-2026] +--- + +# Half Marathon Plan — Fall 2026 + +**Goal: 21.1 km by Saturday, November 28, 2026.** Walking allowed, finishing is the goal — first half is about the distance, not the time. + +Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the cold). VO₂Max 46. 13 weeks, 3 runs/week. + +## The three rules + +1. **The floor is the contract.** 3 runs/week minimum (Mon, Wed, Sat). Anything above is bonus, never required. +2. **Never miss twice.** One miss = life. No backfill, no shame — show up the next day. +3. **The first km is always slow** (7'30"+). It seeds the whole run. + +## Schedule — Mon / Wed / Sat + +| Wk | Dates | Mon | Wed | Sat (long run) | +|----|-------|-----|-----|----------------| +| 1 | Aug 31 – Sep 6 | 3 km | 3 km | **6 km** (Sep 5) | +| 2 | Sep 7 – 13 | 3.5 km | 4 km | 7 km | +| 3 | Sep 14 – 20 | 4 km | 4 km | 8 km | +| 4 | Sep 21 – 27 | 4 km | 5 km | 9 km | +| 5 | Sep 28 – Oct 4 | 4 km | 5 km | **10 km** (Oct 3) ⚠️ checkpoint | +| 6 | Oct 5 – 11 | 5 km | 5 km | 11 km | +| 7 | Oct 12 – 18 | 5 km | 6 km | 12 km | +| 8 | Oct 19 – 25 | 5 km | 6 km | 13 km | +| 9 | Oct 26 – Nov 1 | 5 km | 6 km | 14 km | +| 10 | Nov 2 – 8 | 5 km | 6 km | 16 km | +| 11 | Nov 9 – 15 | 5 km | 6 km | 18 km | +| 12 | Nov 16 – 22 | 4 km | 4 km | 12 km (taper) | +| 13 | Nov 23 – 28 | 3 km | 3 km | **21.1 km** (Nov 28) 🏁 | + +## Pacing + +- All runs easy — conversational, HR 135–150. On long runs, walking is allowed whenever. Time on feet beats pace. +- Monday = recovery jog the day after the long run. Keep it genuinely easy. +- 16 km+ long runs: carry water. 18 km: eat something at halfway. +- If 16 or 18 feels wrong, repeat the week. The plan bends; the floor doesn't. +- Tue/Thu are pure office days — no running pressure, no excuses needed. + +## This week (Aug 31 – Sep 6) + +- [ ] Buy distance shoes — **stability** category (flat feet): Asics GT-2000/Kayano, Saucony Guide, Brooks Adrenaline, Mizuno Wave Inspire. Try in a shop. Jogflow 190.1 maxes out ~4 km; the half is impossible in them. +- [ ] Nov 28 in the calendar: "21.1 km — walk if needed, just finish." + +## Checkpoint — Sat Oct 3 (10 km) + +- Feels controlled (HR settled, not a death march) → keep climbing to Nov 28. +- Feels like a fight → hold at 10–12 km long runs, make Nov 1 a 10K day, half moves to spring. Decide with data, not feelings. + +## Context + +- Smoking: stopping by end of next week (Sep 13). Will show up as lower HR on long runs. +- Drinking nights: cutting back. Saturday long runs make Friday night decide itself. +- Baseline: Aug 29 = 6.56 km @ 7'08", 157 bpm avg, 29 min anaerobic — post-illness signature, HR settles ~20 bpm within a week of normal running. + +## Connected + +- [[Runs/2026-08-29]] +- [[life-systems-blueprint]]