The living version of the original program. The structure — 18 weeks, the week-by-week table, the guardrails — is unchanged so far; what evolves is the execution layer. Every amendment is dated below, newest first. See also the calendar view and the strength program.
Week by week — live
Same table as the original, updated as it happens: ✓ = week done, ▶ = current week, “Ran” = actual volume from the log.
| Wk | Starts | ML (Wed) | Long run / race | Type | Plan ~km | Ran km |
|---|---|---|---|---|---|---|
| 1 ✓ | 2026-06-29 | 8 | 12 km / 1:12 | base | 35 | 42.4 |
| 2 ✓ | 2026-07-06 | 9 | 13.5 km / 1:21 | build | 37 | 39.1 |
| 3 ✓ | 2026-07-13 | 6 | 10 km / 1:00 | deload | 28 | 25.4 |
| 4 ▶ | 2026-07-20 | 9 | 15 km / 1:30 | build | 39 | 24 |
| 5 | 2026-07-27 | 10 | 17 km / 1:42 | build | 42 | — |
| 6 | 2026-08-03 | 6 | UTFS 10 km trail (Aug 9) | deload/race | 30 | — |
| 7 | 2026-08-10 | 10 | 19 km / 1:54 | build | 44 | — |
| 8 | 2026-08-17 | 11 | 21 km / 2:06 | build | 46 | — |
| 9 | 2026-08-24 | 8 | 16 km / 1:36 | deload | 36 | — |
| 10 | 2026-08-31 | 11 | 23 km / 2:18 | build | 49 | — |
| 11 | 2026-09-07 | 12 | 25 km / 2:30 | build | 51 | — |
| 12 | 2026-09-14 | 8 | TRAIL 18 km (Sep 19) | race | 46 | — |
| 13 | 2026-09-21 | 12 | 26 km / 2:36 | build | 52 | — |
| 14 | 2026-09-28 | 7 | Half 21.1 km (Oct 4) | taper/race | 44 | — |
| 15 | 2026-10-05 | 12 | 28 km / 2:48 | build | 53 | — |
| 16 | 2026-10-12 | 9 | 22 km / 2:12 | deload | 43 | — |
| 17 | 2026-10-19 | 8 | 30 km / 3:00 — the goal | PEAK | 50 | — |
| 18 | 2026-10-26 | 6 | 12–15 km recovery | recovery | 34 | — |
Current execution parameters
- Easy runs: 40 min since week 4 (first duration progression of the plan); further nudges toward ~45 min are sensation-gated.
- Strength A (calf/plantar): 3×/week — Mon, Wed post-medium-long, Sat post-long-run — the full Rathleff treatment dose, bodyweight until the morning trend clearly drops. Strength B (quads/glutes): Thu.
- HR zones (watch and plan aligned): Z2 = 130–145, LTHR 173.
- Foot metric: daily first-step morning score (0–10), judged as a week-over-week trend; pain rule ≤3/10, no gait change.
Changelog
- Jul 20 — Week-4 gate: PASSED. Three ≤1 foot mornings through a loaded deload week, HRV 7-day back to 60, resting HR 7-day at 41, form positive for the first time since the plan started. Easy runs step 35 → 40 min; strength A goes to the full Rathleff treatment dose, 3×/week (Mon + Wed + Sat). The rationale for the extra dose: a morning score stable at ~1 for weeks is what an under-dosed rehab looks like — 1×/week was maintenance, 3×/week is the treatment the protocol actually prescribes.
- Jul 16 — Week-3 long run moved Sat → Thu (weekend conflict) and run as a trail outing; the Saturday event was removed from the calendar.
- Jul 13 — Watch HR zones realigned to the plan’s (the watch’s own Z2 topped out at 152 ≈ marathon effort — a likely driver of the chronic easy-too-hot fault). Physio assessment of the foot: muscular tightness (tib. posterior + plantar), not a tendinopathy; dry needling done. Week-3 deload declared strict.
- Jul 12 — Daily wellness pull added (resting HR, HRV, sleep, training load): autoregulation now runs on data, not vibes. The data independently endorsed the strict deload.
- Jul 10 — Strength A scheduled on every eligible Saturday on the watch (post-long-run dose, skipping race weekends).
- Jul 9 — Foot reframed as a chronic low-grade plantar issue that predates the plan (morning first-step stiffness since ~May). New metric: daily 0–10 first-step score, judged as a week-over-week trend. Strength A ramp decided: 1× → 2×/week from week 3, 3×/week when the trend improves. Easy-run duration progression put on hold.
- Jul 8 — Easy runs set to 35 min (a 45-min generator default was silently inflating weekly volume — week 1 ran ~42 km against a ~35 km target). Progression 35 → ~45 min made sensation-gated.
- Jun 29 — Plan starts as designed.