Hermes Agent
2.8 KiB
2.8 KiB
date, type, tags
| date | type | tags | ||||
|---|---|---|---|---|---|---|
| 2026-08-30 | plan |
|
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
- The floor is the contract. 3 runs/week minimum (Mon, Wed, Sat). Anything above is bonus, never required.
- Never miss twice. One miss = life. No backfill, no shame — show up the next day.
- 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.