Start: June 25, 2026Travel: Aug 27 – Sep 10 (Singapore · Bali)Structure: Mon easy · Tue/Thu strength · Wed tempo · Sat long
Workouts completed 0 / 0
Pace Reference · Based on Jun 20 result (2:16:04) · HR cap: easy ≤145 bpm · tempo 155–165 bpm
Easy Run
11:30 – 12:15 /mi
Fully conversational · ≤145 bpm
Long Run
11:45 – 12:30 /mi
Easy feel · slower on 10+ mi weeks
Tempo (work miles)
10:00 – 10:15 /mi
Comfortably hard · 155–165 bpm
Race Goal
9:45 – 10:05 /mi
Target finish: 2:08 – 2:12
How to run strides
Strides are short, controlled accelerations — not sprints. After your warmup mile, find a flat stretch and gradually accelerate over ~20 seconds to about 85–90% effort (fast but smooth), hold for a breath or two, then gradually decelerate. Walk or jog easy for 60–90 seconds between each one. They should feel quick and light, not labored. On race week, 4–6 strides mid-run is plenty.
Easy run
Tempo / hills
Long run
Strength
Travel day
Flight
Rest
✓ Completed
Phase 1 — Build · June 25 – July 19
Week 1 Recovery / baseJun 25 – Jun 29
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Rest
Jun 263 mi easy11:30–12:15 /mi
Rest
Jun 283 mi easy11:30–12:15 /mi
Felt strong on Jun 20 — short easy runs only before jumping into long runs next week.
Week 2 BaseJun 29 – Jul 5
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Strength
4 mi easy11:30–12:15 /mi
Rest
4 mi easy11:30–12:15 /mi
Strength
Rest
6 mi long11:45–12:30 /mi
Rest
Thu Jul 2: run first, then strength. Each can be checked off independently.
Week 3 BuildJul 6 – Jul 12
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Rest
4 mi easy11:30–12:15 /mi
Strength
5 mi tempo1mi wu · 3mi @ 10:00–10:15 · 1mi cd
Strength
8 mi long11:45–12:30 /mi
Rest
Fri Jul 10 strength follows Thursday's tempo — keep it a lighter session than usual.
Week 4 CutbackJul 13 – Jul 19
Mon
Tue
Wed
Thu
Fri
Sat
Sun
4 mi easy11:30–12:15 /mi
Strength
4 mi tempo0.75mi wu · 2.5mi @ 10:00–10:15 · 0.75mi cd
Hill workout1mi wu · 6–8 x 90sec hill · jog down · 1mi cd
Strength
Rest
11 mi long11:45–12:30 /mi
Rest
Week 7 PeakAug 3 – Aug 9
Mon
Tue
Wed
Thu
Fri
Sat
Sun
5 mi easy11:30–12:15 /mi
Strength
6 mi tempo1mi wu · 4mi @ 10:00–10:15 · 1mi cd
Strength
Rest
11 mi long11:45–12:30 /mi
Rest
Peak long run — simulate race conditions if possible
Week 8 CutbackAug 10 – Aug 16
Mon
Tue
Wed
Thu
Fri
Sat
Sun
4 mi easy11:30–12:15 /mi
Strength
5 mi tempo1mi wu · 3mi @ 10:00–10:15 · 1mi cd
Strength
Rest
9 mi long11:45–12:30 /mi
Rest
Reduce strength volume ~20% — fresher legs for travel matter more than a PR lift
Pre-travel wind-downAug 17 – Aug 26
Mon
Tue
Wed
Thu
Fri
Sat
Sun
4 mi easy11:30–12:15 /mi
Strength
6 mi tempo1mi wu · 4mi @ 10:00–10:15 · 1mi cd
Strength (light)
Rest
13 mi long11:45–12:30 /mi
Rest
Normal rhythm Mon–Thu, then rest Fri–Sun. Aug 24–25 are additional rest before the Thu Aug 27 flight.
Travel block · August 27 – September 10 · Singapore · Bali
Travel week 1 MaintainAug 24 – Aug 30
Mon
Tue
Wed
Thu
Fri
Sat
Sun
4 mi easy11:30–12:15 /mi
Strength
Tempo — dealer's choice1mi wu · work miles · 1mi cd
✈ Flight to SG
Rest / arrive
Cardio 40 mineasy to moderate · read the day
Aug 30Strength
Travel week 2 MaintainAug 31 – Sep 6
Mon
Tue
Wed
Thu
Fri
Sat
Sun
✈ SG → Bali
Cardio 40 mineasy to moderate · read the day
Sep 2Strength
Sep 3Walk / explore
Cardio 40 mineasy to moderate · read the day
Sep 5Strength
Sep 6Walk / explore
Travel week 3 Wind-downSep 7 – Sep 10
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Cardio 30 mineasy to moderate · read the day
Rest
Rest
✈ Fly home
Easy cardio Monday — walk, swim, treadmill, whatever's available. Then rest before the long flight home Thursday. Heat & humidity in SE Asia will push HR higher — slow down to compensate.
Compressed taper · September 11 – September 20
Return & reactivateSep 11 – Sep 13
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Rest / arrive
Rest / jet lag
Rest
Three full rest days after the long-haul return flight before race week begins Monday.
Race week TaperSep 14 – Sep 20
Mon
Tue
Wed
Thu
Fri
Sat
Sun
4 mi easy11:30–12:15 /mi
Rest
3 mi strides1mi wu · 1mi strides · 1mi cd
Rest
3 mi easy11:30–12:15 /mi
2 mi shakeoutvery easy · just moving
🏁 Race day!Goal: 9:45–10:05 /mi
No strength this week — legs only. Your fitness from the build phase is locked in. Trust it.