race plan

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How it’s going

Weekly distance

Aug 10, 2026: 2.5 miles, Aug 17, 2026: 2.5 miles, Aug 24, 2026: 8.5 miles, Aug 31, 2026: 5 miles, Sep 7, 2026: 4.5 miles, Sep 14, 2026: 8 miles, Sep 21, 2026: 8.8 miles, Sep 28, 2026: 9 miles, Oct 5, 2026: 7 miles

Plans

Re-entry

3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
4.5 mi long easy, or 55 min, whichever comes first. Conversational; finish with more available.

Cutback

2.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2.5 mi easy, conversational.
3.5 mi long easy, or 45 min, whichever comes first. Conversational; finish with more available.

Base

3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
1.5 mi easy, conversational. New short run; skip if recovery is poor.
4 mi long easy, or 50 min, whichever comes first. Conversational; finish with more available.

Base

3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2 mi easy, conversational.
4 mi long easy, or 50 min, whichever comes first. Conversational; finish with more available.

Base

3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2 mi easy, conversational.
4.5 mi long easy, or 55 min, whichever comes first. Conversational; finish with more available.

Cutback

2.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2.5 mi easy, conversational.
1.5 mi easy, conversational.
3.5 mi long easy, or 45 min, whichever comes first. Conversational; finish with more available.

Base

3.5 mi total: 10–15 min easy, 6 × 30 sec brisk (RPE 6) / 90 sec easy, easy finish.
3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2 mi easy, conversational.
5 mi long easy, or 60 min, whichever comes first. Conversational; finish with more available.

Base

4 mi total: 10–15 min easy, 8 × 30 sec brisk (RPE 6) / 90 sec easy, easy finish.
3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2.5 mi easy, conversational.
5 mi long easy, or 60 min, whichever comes first. Conversational; finish with more available.

Base

4 mi total: 10–15 min easy, 6 × 1 min brisk (RPE 6) / 2 min easy, easy finish.
3.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2.5 mi easy, conversational.
5.5 mi long easy, or 65 min, whichever comes first. Conversational; finish with more available.

5K check

3 mi easy, conversational.
2.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
1.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free. Rest instead if tired.
5K test; about 5 mi total with easy warm-up/cool-down. Even effort on a measured route. Log timed distance/time; total miles in Notes. If unwell or sore, run easy instead.

Base

4 mi easy after Sunday's test; shorten or rest if still sore. No speedwork.
3.5 mi easy, conversational.
3 mi easy, conversational.
5.5 mi long easy, or 65 min, whichever comes first. Conversational; finish with more available.

Threshold

4.5 mi total: 10–15 min easy, 3 × 4 min comfortably hard (RPE 6–7) / 2 min jog, easy finish. Only if prior load felt manageable.
4 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3 mi easy, conversational.
5.5 mi long easy, or 65 min, whichever comes first. Conversational; finish with more available.

Threshold

4.5 mi total: 10–15 min easy, 3 × 5 min comfortably hard (RPE 6–7) / 2 min jog, easy finish.
4 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
6 mi long easy, or 70 min, whichever comes first. Conversational; finish with more available.

Cutback

3.5 mi easy, conversational.
3 mi easy, conversational.
2.5 mi easy, conversational.
5 mi long easy, or 60 min, whichever comes first. Conversational; finish with more available.

Base

4.5 mi easy, conversational.
2 mi very easy. New fifth running day only after two well-tolerated blocks; otherwise skip.
3.5 mi easy, conversational.
3 mi easy, conversational.
5 mi long easy, or 60 min, whichever comes first. Conversational; finish with more available.

Threshold

5 mi total: 10–15 min easy, 3 × 5 min threshold (RPE 6–7) / 2 min jog, easy finish. Only if prior load felt manageable.
2 mi easy, conversational.
3.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3 mi easy, conversational.
6 mi long easy, or 70 min, whichever comes first. Conversational; finish with more available.

Threshold

5 mi total: 10–15 min easy, 3 × 6 min threshold (RPE 6–7) / 90 sec jog, easy finish.
2.5 mi easy, conversational.
4 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3 mi easy, conversational.
6 mi long easy, or 70 min, whichever comes first. Conversational; finish with more available.

5K check

4 mi easy, conversational.
2 mi easy, conversational.
3 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
1.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free. Rest instead if tired.
5K test; about 5 mi total with easy warm-up/cool-down. Even effort on a measured route. Log timed distance/time; total miles in Notes. If unwell or sore, run easy instead.

Base

4 mi easy after Sunday's test; shorten or rest if still sore. No speedwork.
2.5 mi easy, conversational.
4 mi easy, conversational.
3.5 mi easy, conversational.
6.5 mi long easy, or 75 min, whichever comes first. Conversational; finish with more available.

Threshold

5 mi total: 10–15 min easy, 2 × 10 min threshold (RPE 6–7) / 2 min jog, easy finish.
3 mi easy, conversational.
4 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
6.5 mi long easy, or 75 min, whichever comes first. Conversational; finish with more available.

Threshold

5.5 mi total: 10–15 min easy, 3 × 8 min threshold (RPE 6–7) / 2 min jog, easy finish.
3 mi easy, conversational.
4 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
7 mi long easy, or 80 min, whichever comes first. Conversational; finish with more available.

Cutback

4.5 mi total: 10–15 min easy, 6 × 1 min brisk (RPE 6) / 2 min jog, easy finish.
2.5 mi easy, conversational.
3.5 mi easy, conversational.
2.5 mi easy, conversational.
6 mi long easy, or 70 min, whichever comes first. Conversational; finish with more available.

Build

5.5 mi total: 10–15 min easy, 4 × 4 min at current 10K effort (RPE 7) / 2 min jog, easy finish.
3 mi easy, conversational.
4.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
7.5 mi long easy, or 85 min, whichever comes first. Conversational; finish with more available.

Build

6 mi total: 10–15 min easy, 3 × 8 min threshold (RPE 6–7) / 2 min jog, easy finish.
3 mi easy, conversational.
4.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
8 mi long easy, or 90 min, whichever comes first. Conversational; finish with more available.

Build

6 mi total: 10–15 min easy, 5 × 3 min at current 5K effort (RPE 7–8) / 2.5 min jog, easy finish.
3.5 mi easy, conversational.
4.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
8.5 mi long easy, or 95 min, whichever comes first. Conversational; finish with more available.

10K check

5 mi easy, conversational.
3 mi easy, conversational.
3.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
1.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free. Rest instead if tired.
10K test; about 8.5 mi total with easy warm-up/cool-down. Even effort on a measured route. Log timed distance/time; total miles in Notes. If unwell or sore, run easy instead.

Build

5 mi easy after Sunday's test; shorten or rest if still sore. No speedwork.
3 mi easy, conversational.
4 mi easy, conversational.
3.5 mi easy, conversational.
8.5 mi long easy, or 95 min, whichever comes first. Conversational; finish with more available.

Build

6 mi total: 10–15 min easy, 3 × 8 min threshold (RPE 6–7) / 2 min jog, easy finish.
3.5 mi easy, conversational.
5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
9 mi long easy, or 100 min, whichever comes first. Conversational; finish with more available.

Build

6 mi total: 10–15 min easy, 5 × 3 min at current 5K effort (RPE 7–8) / 2.5 min jog, easy finish.
4 mi easy, conversational.
5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
9.5 mi long easy, or 100 min, whichever comes first. Conversational; finish with more available.

Cutback

5 mi total: 10–15 min easy, 3 × 5 min comfortably hard (RPE 6) / 2 min jog, easy finish.
3 mi easy, conversational.
4 mi easy, conversational.
3 mi easy, conversational.
7 mi long easy, or 80 min, whichever comes first. Conversational; finish with more available.

Race prep

6 mi total: 10–15 min easy, 4 × 1 km at current 7.41-mile race effort / 2 min jog, easy finish. Use test-supported pace, not forced sub-50.
4 mi easy, conversational.
5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
9.5 mi long easy, or 100 min, whichever comes first. Conversational; finish with more available.

Race prep

6.5 mi total: 10–15 min easy, 3 × 1 mile at current 7.41-mile race effort / 2 min jog, easy finish. Use test-supported pace, not forced sub-50.
4 mi easy, conversational.
5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
10 mi long easy, or 100 min, whichever comes first. Conversational; finish with more available.

Race prep

6.5 mi total: 10–15 min easy, 3 × 8 min threshold (RPE 6–7) / 2 min jog, easy finish.
4 mi easy, conversational.
5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
3.5 mi easy, conversational.
10 mi long easy, or 100 min, whichever comes first. Conversational; finish with more available.

Cutback

5 mi total: 10–15 min easy, 4 × 3 min at current 10K effort (RPE 7) / 2 min jog, easy finish.
3 mi easy, conversational.
4 mi easy, conversational.
3 mi easy, conversational.
8 mi long easy, or 90 min, whichever comes first. Conversational; finish with more available.

10K check

5 mi easy, conversational.
3.5 mi easy, conversational.
4 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free. Rest instead if tired.
10K test; about 9 mi total with easy warm-up/cool-down. Even effort on a measured route. Log timed distance/time; total miles in Notes. If unwell or sore, run easy instead.

Race prep

5 mi easy after Sunday's test; shorten or rest if still sore. No speedwork.
3.5 mi easy, conversational.
4.5 mi easy, conversational.
3.5 mi easy, conversational.
9.5 mi long easy, or 100 min, whichever comes first. Conversational; finish with more available.

Race prep

7 mi total: 10–15 min easy, 3 × 1.5 mi at validated 7.41-mile pace / 2.5 min jog, easy finish. Shorten to 3×1 mi if needed.
4 mi easy, conversational.
5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
4 mi easy, conversational.
10 mi long easy, or 100 min, whichever comes first. Conversational; finish with more available.

Taper

5.5 mi total: 10–15 min easy, 3 × 1 km at validated 7.41-mile pace / 2 min jog, easy finish.
3 mi easy, conversational.
4 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
2.5 mi easy, conversational.
7 mi long easy, or 65 min, whichever comes first. Conversational; finish with more available.

Race · Jul 4

3.5 mi total: 10–15 min easy, 3 × 3 min at validated 7.41-mile pace / 2 min jog, easy finish. No lifting this block.
2.5 mi easy, conversational.
2.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free.
1.5 mi easy, conversational. Optional 4×15 sec relaxed strides, full easy recovery; only pain-free. Rest instead if tired.
RACE · 7.41 miles · July 4, 2027, 9 a.m. Pacific. Warm up around 8:35. Sub-50 needs <6:44.9/mi; pace from June fitness. Start controlled, build late. About 9 mi total with warm-up/cool-down.

Recovery

Optional 15–20 min very easy only if walking and stairs feel normal. Otherwise rest. No speedwork or heavy lifting; take the first days after the race off.
Optional 20–30 min easy if recovered; otherwise rest. Resume running and lifting gradually, without catch-up workouts.

Templates

test / race

**test / race**

distance: **[text]**
finish time: **[duration]**
avg hr: **[number] bpm**
rpe: **[number]/10**
pain: **[number]/10**

notes: [paragraph]

run

**[text:easy] run**

miles: **[number:3]**
duration: **[duration]**
avg hr: **[number] bpm**
rpe: **[number]/10**
pain: **[number]/10**

notes: [paragraph]

Latest records

Oct 7, 2026

easy run

miles: 3

duration: 27 min

avg hr: 175 bpm

rpe: 5/10

pain: 0/10

notes: felt really solid, lifted light before

Oct 5, 2026

easy run

miles: 4

duration: 40 min

avg hr: 172 bpm

rpe: 5/10

pain: 3/10

notes: minor right hip discomfort

Oct 3, 2026

easy run

miles: 2.5

duration: 22 min

avg hr: 167 bpm

rpe: 6/10

pain: 1/10

notes: big strides!

Oct 1, 2026

easy run

miles: 3

duration: 29 min

avg hr: 164 bpm

rpe: 5/10

pain: 1/10

notes: felt a bit slow

Sep 28, 2026

easy run

miles: 3.5

duration: 32 min

avg hr: 171 bpm

rpe: 5/10

pain: 2/10

notes: had to stop and tie shoe

Sep 26, 2026

easy run

miles: 2.75

duration: 29 min

avg hr: 158 bpm

rpe: 3/10

pain: 1/10

notes: finally did an actual easy

Sep 23, 2026

easy run

miles: 2.5

duration: 22 min

avg hr: 171 bpm

rpe: 5/10

pain: 1/10

notes: good, probably pushed a little hard

Sep 21, 2026

easy run

miles: 3.5

duration: 35 min

avg hr: 160 bpm

rpe: 4/10

pain: 2/10

notes: didn't sleep great last night

Sep 18, 2026

easy run

miles: 2.5

duration: 22 min

avg hr: 171 bpm

rpe: 6/10

pain: 1/10

notes: probably too fast

Sep 16, 2026

easy run

miles: 2.5

duration: 23 min

avg hr: 174 bpm

rpe: 4/10

pain: 1/10

notes: solid

Sep 14, 2026

easy run

miles: 3

duration: 29 min

avg hr: 172 bpm

rpe: 5/10

pain: 1/10

notes: not bad

Sep 8, 2026

easy run

miles: 4.5

duration: 41 min

avg hr: 167 bpm

rpe: 5/10

pain: 1/10

notes: felt good

Sep 3, 2026

easy run

miles: 2.5

duration: 23 min

avg hr: 160 bpm

rpe: 6/10

pain: 1/10

notes: good

Sep 2, 2026

easy run

miles: 2.5

duration: 23 min

avg hr: 167 bpm

rpe: 6/10

pain: 4/10

notes: tough with hot sauce in me

Aug 30, 2026

easy run

miles: 2.5

duration: 24 min

avg hr: 161 bpm

rpe: 5/10

pain: 2/10

notes: all good

Aug 27, 2026

easy run

miles: 4

duration: 38 min

avg hr: 172 bpm

rpe: 7/10

pain: 1/10

notes: finished faster than prescribed

Aug 24, 2026

easy run

miles: 2

duration: 22 min

avg hr: 151 bpm

rpe: 4/10

pain: 1/10

notes: brownie before, felt funny

Aug 18, 2026

easy run

miles: 2.5

duration: 23 min

avg hr: 172 bpm

rpe: 6/10

pain: 1/10

notes: probably a little quick

Aug 11, 2026

easy run

miles: 2.5

duration: 27 min

avg hr: 166 bpm

rpe: 6/10

pain: 2/10

notes: felt pretty good