half marathon
race: may 3, 2026 · goal: sub 1:45 (4:58/km)
shoes: saucony endorphin pro 4
week 1 — apr 6–12 | recovery + first quality session
| day | session | details |
|---|
| sun apr 5 | 19km long run | done |
| mon apr 6 | rest | done |
| tue apr 7 | easy ~8.2km | ~5:40/km, done |
| wed apr 8 | tempo | 2km wu + 10km @ 4:53/km · avg hr 162 · endorphin pro 4 debut ✓ |
| thu apr 9 | rest | |
| fri apr 10 | easy 6–8km | ~5:45–6:00/km |
| sat apr 11 | rest | |
| sun apr 12 | long run 15–16km | 5:45–6:00/km, hr under 155. fuel at 45min. |
target ~35–40km
week 2 — apr 13–19 | sharpening
| day | session | details |
|---|
| mon apr 13 | rest | recovery from long run |
| tue apr 14 | easy 6km | shake out legs |
| wed apr 15 | rest | |
| thu apr 16 | intervals | 2km wu + 6×400m @ 4:40–4:50/km + 90s jog + cd |
| fri apr 17 | rest | |
| sat apr 18 | easy 5–6km + strides | 4×100m strides, relaxed fast |
| sun apr 19 | rest | |
target ~25km
week 3 — apr 20–26 | taper begins
| day | session | details |
|---|
| mon apr 20 | rest | |
| tue apr 21 | easy 5km | light, no pressure |
| wed apr 22 | easy 5km + strides | 4×100m strides |
| thu apr 23 | rest | |
| fri apr 24 | easy 4km | just to stay loose |
| sat apr 25 | rest | |
| sun apr 26 | race simulation | race-day breakfast → 12km: 2km easy + 8km @ 4:58/km + 2km easy. gel at 40min. dress rehearsal. |
target ~25km (−40% from peak)
race week — apr 27–may 3
| day | session | details |
|---|
| mon apr 27 | rest | |
| tue apr 28 | easy 3km + 4 strides | last real run — feel sharp, not tired |
| wed apr 29 | rest | |
| thu apr 30 | easy 2–3km | shakeout only |
| fri may 1 | rest | |
| sat may 2 | rest | stay off your feet. higher carb dinner. |
| sun may 3 | race day | 🏁 |
target ~12km total
race day
pacing
| km | pace | notes |
|---|
| 0–5 | 5:02–5:05/km | feels easy. it should. don't go faster. |
| 5–15 | 4:58–5:00/km | settle into race pace |
| 15–19 | 4:55–5:00/km | hold form, don't force it |
| 19–21.1 | whatever you have | empty the tank |
fueling
- wake up 2.5–3hrs before gun. oatmeal + banana + toast (~400–500 cal)
- km ~8–9 (~40min): gel #1 + water
- km ~16 (~80min): gel #2 + water — non-negotiable
- drink at every water station, small sips
- threshold (current): ~4:55–4:57/km
- peak threshold (nov 2025): ~4:47/km — fitness is coming back
- longest run ever: 27.19km (dec 13, 2025) — you have the aerobic base