Two loaded weeks left, then the taper does the rest. You have hit 94% of every prescribed session for eight weeks — that adherence is why the prediction moved from 3:11 to 3:04.
Monday's rest is logged. Today's 8K is live. Sunday's 28K is 39% of the week's distance and 30% of its load — the rest of the week exists to make that run possible.
Form at −12 is exactly right 25 days out. Week 10 pushes it to −18 — that is the deepest hole of the block. The taper converts all of it, landing form between +5 and +12 on race morning.
"I saw the HRV drop before the app moved your session — good call taking the easy 8K. One thing: your 400s on the 10th were 3:38 average. That is 5K pace, not 1K pace. Wednesday's 8×1K at 3:45 will feel easy for the first three reps. Let them feel easy. The session is reps 6, 7 and 8, and you cannot get there if you spend rep 1 proving something."
Sent 06:40 today · Addu City 🇲🇻The plan you are on. Progressive long runs, one true quality day, strength twice weekly. Built for runners already at 3:05–3:15.
Finish it, and enjoy it. Four runs a week, no track work until week 12, a walk-run option for every long run.
Two quality sessions a week: track intervals and a tempo. Low volume, high sharpness. You would need 6 weeks off the marathon block first.
Threshold-heavy. Progressive long runs to 24K, one tempo, one interval session. The best value block in distance running.
100 km without falling apart at 80. Sweet-spot intervals midweek, a long ride that grows 10% a week, and real fuelling practice.
1.5K swim / 40K bike / 10K run. Eight sessions across three sports plus two bricks a fortnight. Time-expensive, deeply satisfying.
Vert, not pace. Back-to-back weekend long runs, hiking practice on the climbs, and downhill quads work you will resent until race day.
Walk-run progression governed by symptoms, not the calendar. Every week gates on pain-free completion. Slower than you want. Faster than re-injury.
Three runs a week, nine weeks, from zero to 5 km continuous. The most successful plan in the app — 68% of starters finish it.
