https://stacktrace.run/tags/plan/Recent content in Plan on stacktrace.runHugoen-usWed, 15 Jul 2026 22:22:35 -0400https://stacktrace.run/running/prompt-template/Wed, 15 Jul 2026 00:00:00 -0400https://stacktrace.run/running/prompt-template/The reusable intake prompt that encodes this plan&rsquo;s whole methodology — fill in your data, paste it into an AI conversation, get your own injury-first program.https://stacktrace.run/running/the-30k-plan/Tue, 14 Jul 2026 00:00:00 -0400https://stacktrace.run/running/the-30k-plan/<p>On October 24, 2026, I want to run 30 kilometres in one go. That&rsquo;s farther than I&rsquo;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 <strong>without getting injured on the way</strong>.</p> <p>That ordering is the whole plan, really:</p> <ol> <li>Don&rsquo;t get injured.</li> <li>Don&rsquo;t regress.</li> <li>Reach the goal.</li> </ol> <p>A slower, healthy path beats an aggressive one that breaks down. If the build needs more time, the date slides before I do.</p>https://stacktrace.run/running/calendar/Mon, 29 Jun 2026 00:00:00 -0400https://stacktrace.run/running/calendar/<p>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: <a href="https://stacktrace.run/running/program/">the program</a> · <a href="https://stacktrace.run/running/log/">run-by-run log</a>.</p> <div class="cal-legend"> <span class="cal-chip cal-chip--easy">Easy</span> <span class="cal-chip cal-chip--ml">Medium-long</span> <span class="cal-chip cal-chip--long">Long run</span> <span class="cal-chip cal-chip--race">Race</span> <span class="cal-chip cal-chip--str">Strength</span> </div> <div class="cal-scroll"><section class="cal-month"><h3>June 2026</h3><div class="cal-grid"> <div class="cal-dow">Mon</div> <div class="cal-dow">Tue</div> <div class="cal-dow">Wed</div> <div class="cal-dow">Thu</div> <div class="cal-dow">Fri</div> <div class="cal-dow">Sat</div> <div class="cal-dow">Sun</div> <div class="cal-day"><span class="cal-date">1</span></div> <div class="cal-day"><span class="cal-date">2</span></div> <div class="cal-day"><span class="cal-date">3</span></div> <div class="cal-day"><span class="cal-date">4</span></div> <div class="cal-day"><span class="cal-date">5</span></div> <div class="cal-day"><span class="cal-date">6</span></div> <div class="cal-day"><span class="cal-date">7</span></div> <div class="cal-day"><span class="cal-date">8</span></div> <div class="cal-day"><span class="cal-date">9</span></div> <div class="cal-day"><span class="cal-date">10</span></div> <div class="cal-day"><span class="cal-date">11</span></div> <div class="cal-day"><span class="cal-date">12</span></div> <div class="cal-day"><span class="cal-date">13</span></div> <div class="cal-day"><span class="cal-date">14</span></div> <div class="cal-day"><span class="cal-date">15</span></div> <div class="cal-day"><span class="cal-date">16</span></div> <div class="cal-day"><span class="cal-date">17</span></div> <div class="cal-day"><span class="cal-date">18</span></div> <div class="cal-day"><span class="cal-date">19</span></div> <div class="cal-day"><span class="cal-date">20</span></div> <div class="cal-day"><span class="cal-date">21</span></div> <div class="cal-day"><span class="cal-date">22</span></div> <div class="cal-day"><span class="cal-date">23</span></div> <div class="cal-day"><span class="cal-date">24</span></div> <div class="cal-day"><span class="cal-date">25</span></div> <div class="cal-day"><span class="cal-date">26</span></div> <div class="cal-day"><span class="cal-date">27</span></div> <div class="cal-day"><span class="cal-date">28</span></div> <div class="cal-day"><span class="cal-date">29</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">✓ Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">30</span></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> </div></section></div> <div class="cal-scroll"><section class="cal-month"><h3>July 2026</h3><div class="cal-grid"> <div class="cal-dow">Mon</div> <div class="cal-dow">Tue</div> <div class="cal-dow">Wed</div> <div class="cal-dow">Thu</div> <div class="cal-dow">Fri</div> <div class="cal-dow">Sat</div> <div class="cal-dow">Sun</div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day"><span class="cal-date">1</span><span class="cal-chip cal-chip--ml" title="Medium-long 48' Z2">✓ ML 48′</span></div> <div class="cal-day"><span class="cal-date">2</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">✓ Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">3</span></div> <div class="cal-day"><span class="cal-date">4</span><span class="cal-chip cal-chip--long" title="Long run 72' Z2">✓ Long 72′</span></div> <div class="cal-day"><span class="cal-date">5</span></div> <div class="cal-day"><span class="cal-date">6</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">✓ Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">7</span></div> <div class="cal-day"><span class="cal-date">8</span><span class="cal-chip cal-chip--ml" title="Medium-long 54' Z2">✓ ML 54′</span></div> <div class="cal-day"><span class="cal-date">9</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">✓ Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">10</span></div> <div class="cal-day"><span class="cal-date">11</span><span class="cal-chip cal-chip--long" title="Long run 81' Z2">✓ Long 81′</span></div> <div class="cal-day"><span class="cal-date">12</span></div> <div class="cal-day"><span class="cal-date">13</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">✓ Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">14</span></div> <div class="cal-day cal-day--today"><span class="cal-date">15</span><span class="cal-chip cal-chip--ml" title="Medium-long 36' Z2">✓ ML 36′</span></div> <div class="cal-day"><span class="cal-date">16</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">17</span></div> <div class="cal-day"><span class="cal-date">18</span><span class="cal-chip cal-chip--long" title="Long run 60' Z2">Long 60′</span></div> <div class="cal-day"><span class="cal-date">19</span></div> <div class="cal-day"><span class="cal-date">20</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">21</span></div> <div class="cal-day"><span class="cal-date">22</span><span class="cal-chip cal-chip--ml" title="Medium-long 54' Z2">ML 54′</span></div> <div class="cal-day"><span class="cal-date">23</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">24</span></div> <div class="cal-day"><span class="cal-date">25</span><span class="cal-chip cal-chip--long" title="Long run 90' Z2">Long 90′</span></div> <div class="cal-day"><span class="cal-date">26</span></div> <div class="cal-day"><span class="cal-date">27</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">28</span></div> <div class="cal-day"><span class="cal-date">29</span><span class="cal-chip cal-chip--ml" title="Medium-long 60' Z2">ML 60′</span></div> <div class="cal-day"><span class="cal-date">30</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">31</span></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> </div></section></div> <div class="cal-scroll"><section class="cal-month"><h3>August 2026</h3><div class="cal-grid"> <div class="cal-dow">Mon</div> <div class="cal-dow">Tue</div> <div class="cal-dow">Wed</div> <div class="cal-dow">Thu</div> <div class="cal-dow">Fri</div> <div class="cal-dow">Sat</div> <div class="cal-dow">Sun</div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day"><span class="cal-date">1</span><span class="cal-chip cal-chip--long" title="Long run 102' Z2">Long 102′</span></div> <div class="cal-day"><span class="cal-date">2</span></div> <div class="cal-day"><span class="cal-date">3</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">4</span></div> <div class="cal-day"><span class="cal-date">5</span><span class="cal-chip cal-chip--ml" title="Medium-long 36' Z2">ML 36′</span></div> <div class="cal-day"><span class="cal-date">6</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">7</span></div> <div class="cal-day"><span class="cal-date">8</span><span class="cal-chip cal-chip--easy" title="Easy shakeout 25' Z1 (optional/rest)">Easy shakeout 25′ Z1 (optional/rest)</span></div> <div class="cal-day"><span class="cal-date">9</span><span class="cal-chip cal-chip--race" title="UTFS 10 km trail (race)">UTFS 10 km trail</span></div> <div class="cal-day"><span class="cal-date">10</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">11</span></div> <div class="cal-day"><span class="cal-date">12</span><span class="cal-chip cal-chip--ml" title="Medium-long 60' Z2">ML 60′</span></div> <div class="cal-day"><span class="cal-date">13</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">14</span></div> <div class="cal-day"><span class="cal-date">15</span><span class="cal-chip cal-chip--long" title="Long run 114' Z2">Long 114′</span></div> <div class="cal-day"><span class="cal-date">16</span></div> <div class="cal-day"><span class="cal-date">17</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">18</span></div> <div class="cal-day"><span class="cal-date">19</span><span class="cal-chip cal-chip--ml" title="Medium-long 66' Z2">ML 66′</span></div> <div class="cal-day"><span class="cal-date">20</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">21</span></div> <div class="cal-day"><span class="cal-date">22</span><span class="cal-chip cal-chip--long" title="Long run 126' Z2">Long 126′</span></div> <div class="cal-day"><span class="cal-date">23</span></div> <div class="cal-day"><span class="cal-date">24</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">25</span></div> <div class="cal-day"><span class="cal-date">26</span><span class="cal-chip cal-chip--ml" title="Medium-long 48' Z2">ML 48′</span></div> <div class="cal-day"><span class="cal-date">27</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">28</span></div> <div class="cal-day"><span class="cal-date">29</span><span class="cal-chip cal-chip--long" title="Long run 96' Z2">Long 96′</span></div> <div class="cal-day"><span class="cal-date">30</span></div> <div class="cal-day"><span class="cal-date">31</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> </div></section></div> <div class="cal-scroll"><section class="cal-month"><h3>September 2026</h3><div class="cal-grid"> <div class="cal-dow">Mon</div> <div class="cal-dow">Tue</div> <div class="cal-dow">Wed</div> <div class="cal-dow">Thu</div> <div class="cal-dow">Fri</div> <div class="cal-dow">Sat</div> <div class="cal-dow">Sun</div> <div class="cal-day cal-day--out"></div> <div class="cal-day"><span class="cal-date">1</span></div> <div class="cal-day"><span class="cal-date">2</span><span class="cal-chip cal-chip--ml" title="Medium-long 66' Z2">ML 66′</span></div> <div class="cal-day"><span class="cal-date">3</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">4</span></div> <div class="cal-day"><span class="cal-date">5</span><span class="cal-chip cal-chip--long" title="Long run 138' Z2">Long 138′</span></div> <div class="cal-day"><span class="cal-date">6</span></div> <div class="cal-day"><span class="cal-date">7</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">8</span></div> <div class="cal-day"><span class="cal-date">9</span><span class="cal-chip cal-chip--ml" title="Medium-long 72' Z2">ML 72′</span></div> <div class="cal-day"><span class="cal-date">10</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">11</span></div> <div class="cal-day"><span class="cal-date">12</span><span class="cal-chip cal-chip--long" title="Long run 150' Z2">Long 150′</span></div> <div class="cal-day"><span class="cal-date">13</span></div> <div class="cal-day"><span class="cal-date">14</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">15</span></div> <div class="cal-day"><span class="cal-date">16</span><span class="cal-chip cal-chip--ml" title="Medium-long 48' Z2">ML 48′</span></div> <div class="cal-day"><span class="cal-date">17</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">18</span></div> <div class="cal-day"><span class="cal-date">19</span><span class="cal-chip cal-chip--race" title="TRAIL 18 km (race)">TRAIL 18 km</span></div> <div class="cal-day"><span class="cal-date">20</span></div> <div class="cal-day"><span class="cal-date">21</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">22</span></div> <div class="cal-day"><span class="cal-date">23</span><span class="cal-chip cal-chip--ml" title="Medium-long 72' Z2">ML 72′</span></div> <div class="cal-day"><span class="cal-date">24</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">25</span></div> <div class="cal-day"><span class="cal-date">26</span><span class="cal-chip cal-chip--long" title="Long run 156' Z2">Long 156′</span></div> <div class="cal-day"><span class="cal-date">27</span></div> <div class="cal-day"><span class="cal-date">28</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">29</span></div> <div class="cal-day"><span class="cal-date">30</span><span class="cal-chip cal-chip--ml" title="Medium-long 42' Z2">ML 42′</span></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> </div></section></div> <div class="cal-scroll"><section class="cal-month"><h3>October 2026</h3><div class="cal-grid"> <div class="cal-dow">Mon</div> <div class="cal-dow">Tue</div> <div class="cal-dow">Wed</div> <div class="cal-dow">Thu</div> <div class="cal-dow">Fri</div> <div class="cal-dow">Sat</div> <div class="cal-dow">Sun</div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day cal-day--out"></div> <div class="cal-day"><span class="cal-date">1</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">2</span></div> <div class="cal-day"><span class="cal-date">3</span></div> <div class="cal-day"><span class="cal-date">4</span><span class="cal-chip cal-chip--race" title="Half 21.1 km (race)">Half 21.1 km</span></div> <div class="cal-day"><span class="cal-date">5</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">6</span></div> <div class="cal-day"><span class="cal-date">7</span><span class="cal-chip cal-chip--ml" title="Medium-long 72' Z2">ML 72′</span></div> <div class="cal-day"><span class="cal-date">8</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">9</span></div> <div class="cal-day"><span class="cal-date">10</span><span class="cal-chip cal-chip--long" title="Long run 168' Z2">Long 168′</span></div> <div class="cal-day"><span class="cal-date">11</span></div> <div class="cal-day"><span class="cal-date">12</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">13</span></div> <div class="cal-day"><span class="cal-date">14</span><span class="cal-chip cal-chip--ml" title="Medium-long 54' Z2">ML 54′</span></div> <div class="cal-day"><span class="cal-date">15</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">16</span></div> <div class="cal-day"><span class="cal-date">17</span><span class="cal-chip cal-chip--long" title="Long run 132' Z2">Long 132′</span></div> <div class="cal-day"><span class="cal-date">18</span></div> <div class="cal-day"><span class="cal-date">19</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">20</span></div> <div class="cal-day"><span class="cal-date">21</span><span class="cal-chip cal-chip--ml" title="Medium-long 48' Z2">ML 48′</span></div> <div class="cal-day"><span class="cal-date">22</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">23</span></div> <div class="cal-day"><span class="cal-date">24</span><span class="cal-chip cal-chip--long" title="GOAL 30 km (180')">GOAL 30 km (180′)</span></div> <div class="cal-day"><span class="cal-date">25</span></div> <div class="cal-day"><span class="cal-date">26</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength A)">Easy 35′</span><span class="cal-chip cal-chip--str">Str A</span></div> <div class="cal-day"><span class="cal-date">27</span></div> <div class="cal-day"><span class="cal-date">28</span><span class="cal-chip cal-chip--ml" title="Medium-long 36' Z2">ML 36′</span></div> <div class="cal-day"><span class="cal-date">29</span><span class="cal-chip cal-chip--easy" title="Easy 35' Z2 (+ strength B)">Easy 35′</span><span class="cal-chip cal-chip--str">Str B</span></div> <div class="cal-day"><span class="cal-date">30</span></div> <div class="cal-day"><span class="cal-date">31</span><span class="cal-chip cal-chip--long" title="Recovery long run 90'">Recovery long run 90′</span></div> <div class="cal-day cal-day--out"></div> </div></section></div>