Work toward 1,000 km in 2026, your December 10K and your first half marathon. Recovery guides how the plan progresses.
First half · provisional target
7 March 2027
Calendar position describes time elapsed. Readiness comes from training and recovery.
Next milestone
Reading saved runs…
Priority annual goal · 31 December 2026
1,000 km this year.
A priority alongside your race goals, conditional on recovery. Begin with 31 km on 2–8 November and 33 km on 9–15 November, with the added kilometres easy. These first increases add 4 km to the existing plan; further distance still needs a review.
Review your actual total, recovery and remaining gap on 16 November. Keep lighter weeks and optional Sundays. Shorten or rest for unusual fatigue, hamstring tightness, pain or a changed stride; no forced catch-up.
Goal 01 · proposed checkpoint 12 December
10K under one hour.
< 6:00 /km race average
Hold a consistent base, introduce controlled faster running if recovered, then review the 1 November 5.8K with Matthew before adjusting training. Goal pace is an ambition, not your daily prescription.
Goal 02 · provisional 7 March 2027
Your first half marathon.
21.1 km · finish comfortably
After the 10K checkpoint, build long-run endurance with repeat and lighter weeks. Practise fuel and recovery. Review readiness on 20 February before committing to the attempt.
Recorded training · separate from future targets
Your starting point.
km/week · last four completed calendar weeks
km/week · 28 days ending with latest run
km · last completed week
Recorded distance shows training volume. Workout purpose, effort, weather and recovery are needed to assess fitness; mileage alone does not prove improvement. These records end at the last available watch activity.
22-week proposal · 5 October to 7 March
The work ahead.
Select a week to explore
Main running km / weekWeekend km · usually long easyFaded bars = lighter weeks · Sunday extra excluded
Start with 28 km (8 + 8 + 12), with Sunday up to 3 km only if energetic and recovered. Later weeks are adjustable proposals: repeat, shorten or defer if recovery or conditions call for it. Week 22 shows 7 km before the separate provisional 21.1 km race. The 1 November 5.8K with Matthew replaces the 31 October long run and the 7 November test. Rest on 31 October; Week 4 totals 17.8 km before any warm-up or cool-down running.
Each session has a purpose
How the pieces fit.
Activity
Purpose
Target & progression
Tuesday · easy
Repeatable aerobic training with manageable recovery.
Comfortable full sentences. Start at 8 km; future distance depends on recovery.
Thursday · training
Develop control and speed for your 10K, then support endurance.
Weeks 1–2 easy. From week 3, optional controlled repetitions within the run if ready. Review the November event and recent training before adjusting effort; keep lighter weeks easy.
Saturday · long easy
Extend comfortable time on your feet for the half marathon.
Start at 12 km. Later proposed 16–18 km outings include lighter weeks and fuelling practice; no obligation to advance by date.
Sunday · optional
Extra very easy running only when Saturday recovery is good.
Up to 3 km in ordinary weeks. On 1 November, the scheduled 5.8K event replaces Saturday’s run; no optional extra. Skip freely; never a second long or hard run.
Strength & recovery
Support general strength and leave room to absorb training.
Familiar strength work around the three runs; keep at least two non-running days. Adjust if soreness compromises a session.
Coaching basis and what remains uncertain
Comfortable long runs, consistency, benchmarks and tapering are supported as coaching principles by Hal Higdon's published half-marathon guidance. Our three-day schedule, dates and exact kilometres are personalized proposals, not a copy of his four-run program or validated safe doses.
A 2025 prospective study of 5,205 runners associated sudden increases in single-run distance with more overuse injuries. It does not establish a universally safe weekly increase. Recovery and recent exposure still matter.
Watch distance and average pace are recorded evidence. Race readiness, physiological zones and future race times are not established by those averages. Training guides are provisional; effort and current weather take priority. Your source contains no validated fresh race benchmark.
Tuesday easy · Thursday training · Saturday long run · optional Sunday very easy
Your sessions
The road ahead.
Dates are checkpoints, not verdicts.
Review around 14–21 February
Ready for the first half?
Recovery and preparation still need your judgement. Watch data records the running; it does not prove readiness. Sub-60 for 10K is not a prerequisite for finishing a half marathon.
Your recent running, translated into training
Effort first. Observations for context.
runs in the recent 30-day window
km in that window
median qualifying pace · /km
median run-average heart rate
Type of run
Observed reference / pace approach
Heart-rate context
How it should feel
Heart rate is recorded context, not a prescribed zone. No threshold or maximum HR is inferred from run averages. Keith’s reported RPE is tied to specific watch records; paces at that effort are observations, not mandatory bands. Faster training needs a benchmark and recovery review.
Evidence behind the starting point
Recent runs from your watch
Warm-up, hills, weather and effort differ between runs. A lower average pace alone does not establish lost fitness. No numerical weather-to-pace adjustment has been applied; heat, humidity and wind can affect pace and heart rate.
Your 10K ambition
Sub-60 means faster than 6:00/km.
That is a future checkpoint, not an everyday training pace. Use the 1 November 5.8K with Matthew as the November checkpoint, replacing the 7 November test. Review time, effort, terrain, conditions and recovery before adjusting training. A controlled 5.8K is not an all-out 5K result; no automatic race prediction or new pace target follows.
The workout doses are personalized proposals, not validated guarantees. Benchmark and progression principles: Greg McMillan; comfortable long-running principles: Hal Higdon. General effort reference: CDC talk-test guidance. Passive long-run fuel notes use AIS carbohydrate guidance.