Hermes Agent
3.0 KiB
3.0 KiB
date, type, tags
| date | type | tags | ||||
|---|---|---|---|---|---|---|
| 2026-08-30 | plan |
|
Half Marathon Plan — Fall 2026
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
- The floor is the contract. 3 runs/week minimum (Wed, Fri, Sun). 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 — Wed / Fri / Sun
| Wk | Dates | Wed | Fri | Sun (long run) |
|---|---|---|---|---|
| 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 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 |
| 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 – 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.
- 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 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 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 — Sun Oct 4 (10 km)
- 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. 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.