https://stacktrace.run/tags/program/Recent content in Program on stacktrace.runHugoen-usWed, 15 Jul 2026 22:22:35 -0400https://stacktrace.run/running/program-original/Tue, 14 Jul 2026 00:00:00 -0400https://stacktrace.run/running/program-original/<p>This is the 18-week program as it stood on day one (June 29, 2026), before contact with reality. The <a href="https://stacktrace.run/running/program/">current version</a> tracks every amendment since. Frozen here on purpose — the diff between the two pages <em>is</em> the story.</p> <h2 id="the-goal-in-priority-order">The goal, in priority order</h2> <ol> <li>Don&rsquo;t get injured.</li> <li>Don&rsquo;t regress.</li> <li>Run 30 km on October 24, 2026.</li> </ol> <p>Completion-driven, not calendar-driven: the date slides before I do.</p> <h2 id="the-weekly-template">The weekly template</h2> <table> <thead> <tr> <th>Day</th> <th>Session</th> <th>Intensity</th> </tr> </thead> <tbody> <tr> <td>Mon</td> <td>~6.7 km easy + strength A</td> <td>Z2 130–145</td> </tr> <tr> <td>Tue</td> <td>optional easy</td> <td>Z2</td> </tr> <tr> <td>Wed</td> <td>medium-long, 8→12 km</td> <td>Z2</td> </tr> <tr> <td>Thu</td> <td>~6.7 km easy + strength B</td> <td>Z2</td> </tr> <tr> <td>Fri</td> <td>rest</td> <td>—</td> </tr> <tr> <td>Sat</td> <td>long run (or race)</td> <td>low Z2</td> </tr> <tr> <td>Sun</td> <td>rest or short recovery</td> <td>Z1–Z2</td> </tr> </tbody> </table> <p>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.</p>https://stacktrace.run/running/program/Tue, 14 Jul 2026 00:00:00 -0400https://stacktrace.run/running/program/The living program — execution parameters, the week-by-week table updated live, and a dated changelog of every amendment.