From 61d36444406623bff37fa6ff009930cf76f00d54 Mon Sep 17 00:00:00 2001 From: Hermes Agent Date: Sun, 30 Aug 2026 21:55:19 +0000 Subject: [PATCH] Update half marathon plan: Wed/Fri/Sun schedule, race day Nov 29 --- Half-marathon-plan.md | 28 +++++++++++++++------------- 1 file changed, 15 insertions(+), 13 deletions(-) diff --git a/Half-marathon-plan.md b/Half-marathon-plan.md index 1e09dcc..3ebac07 100644 --- a/Half-marathon-plan.md +++ b/Half-marathon-plan.md @@ -6,25 +6,25 @@ 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. +**Goal: 21.1 km by Sunday, November 29, 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. +1. **The floor is the contract.** 3 runs/week minimum (Wed, Fri, Sun). 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 +## Schedule — Wed / Fri / Sun -| Wk | Dates | Mon | Wed | Sat (long run) | +| Wk | Dates | Wed | Fri | Sun (long run) | |----|-------|-----|-----|----------------| -| 1 | Aug 31 – Sep 6 | 3 km | 3 km | **6 km** (Sep 5) | +| 1 | Aug 31 – Sep 6 | 3 km (Sep 2) | 3 km (Sep 4) | **6 km** (Sep 6) | | 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 | +| 5 | Sep 28 – Oct 4 | 4 km | 5 km | **10 km** (Oct 4) ⚠️ 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 | @@ -32,30 +32,32 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c | 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) 🏁 | +| 13 | Nov 23 – 29 | 3 km | 3 km | **21.1 km** (Nov 29) 🏁 | ## 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. +- **Friday stays short and boring** — it's 48h before the long run. No heroics, ever. - 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. +- Tue/Thu are office days, Mon is off — the long run gets a full 3-day recovery window before the next run. ## 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." +- [ ] Nov 29 in the calendar: "21.1 km — walk if needed, just finish." +- [ ] First run: Wed Sep 2, 3 km easy. Mon/Tue fully off. -## Checkpoint — Sat Oct 3 (10 km) +## Checkpoint — Sun Oct 4 (10 km) -- Feels controlled (HR settled, not a death march) → keep climbing to Nov 28. +- Feels controlled (HR settled, not a death march) → keep climbing to Nov 29. - 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. +- Drinking nights: cutting back. Sunday long run → **Saturday night is the sacred one** — a late Saturday kills the Sunday run. +- Race: undecided — solo time trial Nov 29 if no race found; decision later. - 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