Plan

The reusable intake prompt that encodes this plan’s whole methodology — fill in your data, paste it into an AI conversation, get your own injury-first program.

On October 24, 2026, I want to run 30 kilometres in one go. That’s farther than I’ve ever run — my longest efforts so far have been half-marathon distance — and the date matters less than the manner: I want to arrive there without getting injured on the way. That ordering is the whole plan, really: Don’t get injured. Don’t regress. Reach the goal. A slower, healthy path beats an aggressive one that breaks down. If the build needs more time, the date slides before I do. ...

Every scheduled session of the 18-week program, ✓-marked as it happens (today is outlined). Colors group session types; races in green are run controlled, not raced. Details: the program · run-by-run log. Easy Medium-long Long run Race Strength June 2026 Mon Tue Wed Thu Fri Sat Sun 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29✓ Easy 35′Str A 30 July 2026 Mon Tue Wed Thu Fri Sat Sun 1✓ ML 48′ 2✓ Easy 35′Str B 3 4✓ Long 72′ 5 6✓ Easy 35′Str A 7 8✓ ML 54′ 9✓ Easy 35′Str B 10 11✓ Long 81′ 12 13✓ Easy 35′Str A 14 15✓ ML 36′ 16Easy 35′Str B 17 18Long 60′ 19 20Easy 35′Str A 21 22ML 54′ 23Easy 35′Str B 24 25Long 90′ 26 27Easy 35′Str A 28 29ML 60′ 30Easy 35′Str B 31 August 2026 Mon Tue Wed Thu Fri Sat Sun 1Long 102′ 2 3Easy 35′Str A 4 5ML 36′ 6Easy 35′Str B 7 8Easy shakeout 25′ Z1 (optional/rest) 9UTFS 10 km trail 10Easy 35′Str A 11 12ML 60′ 13Easy 35′Str B 14 15Long 114′ 16 17Easy 35′Str A 18 19ML 66′ 20Easy 35′Str B 21 22Long 126′ 23 24Easy 35′Str A 25 26ML 48′ 27Easy 35′Str B 28 29Long 96′ 30 31Easy 35′Str A September 2026 Mon Tue Wed Thu Fri Sat Sun 1 2ML 66′ 3Easy 35′Str B 4 5Long 138′ 6 7Easy 35′Str A 8 9ML 72′ 10Easy 35′Str B 11 12Long 150′ 13 14Easy 35′Str A 15 16ML 48′ 17Easy 35′Str B 18 19TRAIL 18 km 20 21Easy 35′Str A 22 23ML 72′ 24Easy 35′Str B 25 26Long 156′ 27 28Easy 35′Str A 29 30ML 42′ October 2026 Mon Tue Wed Thu Fri Sat Sun 1Easy 35′Str B 2 3 4Half 21.1 km 5Easy 35′Str A 6 7ML 72′ 8Easy 35′Str B 9 10Long 168′ 11 12Easy 35′Str A 13 14ML 54′ 15Easy 35′Str B 16 17Long 132′ 18 19Easy 35′Str A 20 21ML 48′ 22Easy 35′Str B 23 24GOAL 30 km (180′) 25 26Easy 35′Str A 27 28ML 36′ 29Easy 35′Str B 30 31Recovery long run 90′