The program — as designed
This is the 18-week program as it stood on day one (June 29, 2026), before contact with reality. The current version tracks every amendment since. Frozen here on purpose — the diff between the two pages is the story. The goal, in priority order Don’t get injured. Don’t regress. Run 30 km on October 24, 2026. Completion-driven, not calendar-driven: the date slides before I do. The weekly template Day Session Intensity Mon ~6.7 km easy + strength A Z2 130–145 Tue optional easy Z2 Wed medium-long, 8→12 km Z2 Thu ~6.7 km easy + strength B Z2 Fri rest — Sat long run (or race) low Z2 Sun rest or short recovery Z1–Z2 Only the four core sessions (Wed ML, Sat long, two strength) are non-negotiable; Tue/Sun are the adjustment variables. Everything at heart rate, nothing at pace. No speed work anywhere in the 18 weeks. ...