# race plan

> A public log on llog. Record what happens, plan what’s next, and see how it’s going.
> Page: https://llog.app/l/46nOjk42/race-plan
> Start your own log with its templates, plans, insights and tags, free: https://llog.app/use/46nOjk42

## How it’s going

### distance volume per week

- 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

- [x] 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

Tags: Test, Run

```
**test / race**

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

notes: [paragraph]
```

### run

Tags: Run

```
**[text:easy] run**

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

notes: [paragraph]
```

## Tags

Test, Run

## 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

Tags: Run

### 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

Tags: Run

### Oct 3, 2026

**easy run**

miles: **2.5**
duration: **22 min**
avg hr: **167 bpm**
rpe: **6/10**
pain: **1/10**

notes: big strides!

Tags: Run

### 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

Tags: Run

### 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

Tags: Run

### 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

Tags: Run

### 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

Tags: Run

### 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

Tags: Run

### 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

Tags: Run

### Sep 16, 2026

**easy run**

miles: **2.5**
duration: **23 min**
avg hr: **174 bpm**
rpe: **4/10**
pain: **1/10**

notes: solid

Tags: Run

### Sep 14, 2026

**easy run**

miles: **3**
duration: **29 min**
avg hr: **172 bpm**
rpe: **5/10**
pain: **1/10**

notes: not bad

Tags: Run

### Sep 8, 2026

**easy run**

miles: **4.5**
duration: **41 min**
avg hr: **167 bpm**
rpe: **5/10**
pain: **1/10**

notes: felt good

Tags: Run

### Sep 3, 2026

**easy run**

miles: **2.5**
duration: **23 min**
avg hr: **160 bpm**
rpe: **6/10**
pain: **1/10**

notes: good

Tags: Run

### 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

Tags: Run

### Aug 30, 2026

**easy run**

miles: **2.5**
duration: **24 min**
avg hr: **161 bpm**
rpe: **5/10**
pain: **2/10**

notes: all good

Tags: Run

### 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

Tags: Run

### 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

Tags: Run

### 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

Tags: Run

### 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

Tags: Run