RUNS

Sharp interval session confirms speed, but taper control is now essential

Next run: W15D4 Threshold Run

Final controlled long rehearsal confirms marathon readiness

Next run: W15D2 Intervals

Easy run felt good, but the heart rate says to stay cautious

Next run: W14D7 Long Run

Threshold workout landed strong, but now freshness matters more

Next run: W14D6 Easy Run

Easy run properly absorbed the final big long run

Next run: W14D3 Intervals

Final big marathon-specific long run confirms confidence

Next run: W14D2 Easy Run

Easy run was controlled before the final marathon-specific long run

Next run: W13D7 Long Run

Post-21K threshold work landed well, but there is no mileage debt to repay

Next run: W13D6 Easy Run

Recovery after the official 21K is moving in the right direction

Next run: W13D4 Threshold Run

Official 21K confirms race fitness and confidence

Next run: W13D2 Recovery Run

More Room to Run

Next run: Easy Shakeout + Strides

Easy, Not Forced

Next run: Progressive Easy + Strides

Room to Run Easier

Next run: Easy Run

Economy session completed with consistent strides and controlled aerobic load

Next run: Long Run + Steady Finish

Strong response, but final tempo repetition exceeded the intended stimulus

Next run: Aerobic Economy + Strides

Aerobic baseline established — development block begins

Next run: Threshold Introduction — 3 x 8 min

5K performance baseline established

Next run: Long Run + Aerobic Benchmark #1

Post-marathon recovery phase is complete

Next run: 5K Baseline Time Trial

Post-marathon recovery is complete and the next training phase can begin

Next run: Baseline preparation run

Normal legs confirm the post-marathon transition is nearly complete

Next run: Easy aerobic bridge

Fresh legs show recovery is nearly complete

Next run: Easy aerobic run

Legs are back to normal, but recovery still sets the agenda

Next run: Easy return run

First post-marathon recovery run shows normal muscular fatigue

Next run: Post-marathon recovery run

Ten minutes faster, without breaking

Next run: Post-marathon recovery

Shakeout complete: the marathon block is finished

Next run: W16D7 Marathon

Final easy run confirms good freshness before marathon weekend

Next run: W16D6 Easy Run

Race-week sharpening stayed light despite poor sleep

Next run: W16D4 Easy Run

Final marathon-pace rehearsal leaves the body ready and motivated

Next run: W16D2 Intervals

Easy run completed, but the heart rate says to keep Sunday controlled

Next run: W15D7 Long Run

Controlled threshold run landed exactly right during taper

Next run: W15D6 Easy Run

Sharp interval session confirms speed, but taper control is now essential

Next run: W15D4 Threshold Run

Final controlled long rehearsal confirms marathon readiness

Next run: W15D2 Intervals

Easy run felt good, but the heart rate says to stay cautious

Next run: W14D7 Long Run

Threshold workout landed strong, but now freshness matters more

Next run: W14D6 Easy Run

Easy run properly absorbed the final big long run

Next run: W14D3 Intervals

Final big marathon-specific long run confirms confidence

Next run: W14D2 Easy Run

Easy run was controlled before the final marathon-specific long run

Next run: W13D7 Long Run

Post-21K threshold work landed well, but there is no mileage debt to repay

Next run: W13D6 Easy Run

Recovery after the official 21K is moving in the right direction

Next run: W13D4 Threshold Run

Official 21K confirms race fitness and confidence

Next run: W13D2 Recovery Run

Shakeout completed perfectly before the official 21K

Next run: 21K Buenos Aires

Final sharpening done before the official 21K

Next run: W12D6 Shakeout Run

Easy run shows good recovery after the 31 km benchmark

Next run: W12D5 Intervals

A 31 km marathon-specific long run confirms the engine is there

Next run: W12D2 Easy Run

Short easy run became a slightly lively activation, but stayed controlled

Next run: W11D7 Long Run

Easy run started fast but stayed controlled overall

Next run: W11D6 Easy Run

Threshold session landed well, with a strong final rep

Next run: W11D4 Easy Run

Controlled 24 km rehearsal validates the August adjustment

Next run: W11D3 Intervals

Short activation run kept the legs fresh before the 21K rehearsal

Next run: W10D7 Half Marathon

Threshold work landed despite poor sleep, so the weekend needs control

Next run: W10D6 Easy Run

Short 10K-pace reps landed sharp and controlled

Next run: W10D4 Threshold Run

Specific long run landed well without overextending the week

Next run: W10D2 Intervals

Easy run was a little lively, but it set up the specific long run well

Next run: W09D7 Long Run

Threshold session landed strong and controlled

Next run: W09D6 Easy Run

Easy run shows the 28 km effort was absorbed well

Next run: W09D3 Intervals

A 28.3 km long run confirms marathon-specific strength

Next run: W09D2 Easy Run

The 6 x 1 km workout was strong, so the long run needs protection

Next run: W08D7 Long Run

Threshold session landed well after a major long run

Next run: W08D5 Intervals

A 25.8 km long run confirms sub-4:30 fitness direction

Next run: W08D2 Intervals

Easy activation run sets up the 150-minute long run

Next run: W07D7 Long Run

Six 1 km reps landed strong despite very short sleep

Next run: W07D4 Easy Run

Recovery run completed, with heart rate noise after the big long run

Next run: W07D3 Intervals

A 25.7 km long run confirms the sub-4:30 direction

Next run: W07D2a Recovery Run

Fresh legs turned threshold into a strong quality session

Next run: W06D7 Long Run

The 10K-pace session became a hard speed workout

Next run: W06D6 Intervals

The threshold session was demanding, but the issue is pacing discipline rather than fitness

Next run: W06D4 Intervals

A 6:25/km long run recalibrates the marathon pace baseline

Next run: W06D2 Intervals

Saturday quality was strong; Sunday is a controlled aerobic long run

Next run: W05D7 Long Run

Recovery run was completed, but the body was still carrying external fatigue

Next run: W05D6 Intervals

Five sustained reps landed controlled and repeatable

Next run: W05D3a Recovery Run

The long run reset the pace baseline

Next run: W05D2 Intervals

Fartlek brought back rhythm, but it also counted as real quality

Next run: Sunday Long Run — adapted weekend session

The 3 x 8 minute session was real quality, not a filler workout

Next run: W04D4 Fartlek Run

Long run added durable aerobic volume without breaking the week

Next run: W04D2 Intervals

Moderate-hard work stayed controlled despite accumulated fatigue

Next run: W03D7 Long Run

Recovery run was useful, but fatigue is starting to show

Next run: W03D6 Intervals

Threshold volume increased and fitness responded well

Next run: W03D4 Recovery Run

Long run closed the week with strong aerobic control

Next run: W03D2 Intervals

Hill intervals were controlled and well absorbed

Next run: W02D7 Long Run

Threshold workout landed strong, but the next one needs control

Next run: W02D6 Intervals

Recovery run confirmed the first week was absorbed well

Next run: W02D3 Intervals

Long run absorbed the first quality week perfectly

Next run: W02D2 Recovery Run

Fartlek landed strong, but the next run needs restraint

Next run: W01D7 Long Run

First quality session was strong, with a small intensity warning

Next run: W01D6 Fartlek Run

First marathon-plan easy run completed with good control

Next run: W01D3 Intervals

A calm final long run before marathon training begins

Next run: W01D2 Easy Run

Post PR recovery landed exactly right

Next run: Easy aerobic long run

Breakthrough PR well beyond the target

Next run: Post race recovery run

Shakeout confirmed the legs are ready

Next run: Carrera Maya 10K

Sharp final workout before race week

Next run: Pre race shakeout

Recovery run kept the week moving

Next run: Controlled race pace tune up

Strong long run with hidden effort cost

Next run: Easy reset with light strides

Sharp intervals with real 10K signal

Next run: Controlled long run

Easy run absorbed the long run well

Next run: Controlled 10K intervals

Strong long run with a clear late cost

Next run: Easy recovery run

Honest easy run with strong control value

Next run: Steady long run

Controlled speed, good recovery

Next run: Easy aerobic reset

Steady long run with a controlled late lift

Next run: Interval Sessions

Controlled tempo return with a sharper second block

Next run: Long run

Recovery run showed the body is ready to rebuild

Next run: Tempo Session

15K race breakthrough with real speed endurance

Next run: Recovery Run

Good shakeout signal before MaraTANA

Next run: Time Trial

Good pre-race freshness signal

Next run: Easy Run

Recovery run confirmed the race is still in the legs

Next run: Easy Run

Half-marathon breakthrough with real race execution

Next run: Recovery Run

Good shakeout signal before race day

Next run: Time Trial

Good pre-race sharpening signal

Next run: Easy Run

Useful return-to-running signal

Next run: Easy Run

Honest recovery run after the split long run

Next run: Tempo Session

Strong second half of a split long run

Next run: Recovery Run

Strong first half of a split long run

Next run: Recovery Run

Useful absorption run with honest execution

Next run: Long run

Useful tempo signal in heavy conditions

Next run: Easy Run

Strong long-run signal with more bite than planned

Next run: Recovery Run

Strong tempo signal, but clearly overcooked late

Next run: Long run

Useful bridge run, but not fully easy

Next run: Threshold blocks

Uselful long run

Next run: Recovery run

Cleaner tempo session

Next run: Long Run — Controlled Easy

Not a pure easy run

Next run: Tempo Session — Controlled

Strong long run, sharp finish

Next run: Easy reset run