13-week build · target sub-2:00
Example City Half Marathon
Sunday, November 29, 2026 · 9:00 AM · Fictional flat course · 13.1 mi
Race confidence · sub-2:00
Updated Oct 13, 8:00 AM · Latest run Oct 13
Middle estimate 1:52:50
Middle estimate 1:51:20
| Finish | As it's going | Every session | Four runs a week |
|---|---|---|---|
| Under 1:42 | 2% | 2% | 2% |
| Under 1:45 | 5% | 5% | 5% |
| Under 1:48 | 13% | 13% | 13% |
| Under 1:51 | 30% | 30% | 30% |
| Under 1:55 | 60% | 60% | 60% |
| Under 2:00goal | 85% | 85% | 85% |
Scored by Sample forecast (synthetic-demo) from your runs, adherence and the plan, re-run after every health sync. Identical inputs land a few points apart, so moves under 5 points aren't shown.
Today · Week 7 · Tuesday, October 13
Rest
Rest and recharge.
Next
Wed — Easy run · 3.63 mi
47 days to race
Today's call · Cleared
Sample readiness: ready for an easy day
Readiness
88
4 mi easy. Fictional sample prescription.
Pace: 9:15–10:00/mi
Analysed 8:16 PM, from Whoop sleep + recovery and Strava activity. Refresh to re-run it.
Block progress
Wk 7
of 13 · 47 days out
Runs logged
24/30
of those scheduled so far
Miles logged
120.0
of 137 planned to date · 88%
Climbs logged
0/0
of those scheduled so far
The calendar
Week 7 · Tuesday, October 13
Rest
Rest and recharge.
Nothing synced for this day. Hit Refresh if you've run since the last sync.
The shape of the block
Weekly mileage, weeks 1–13. Week 10 peaks at 27.6 — above the all-time biggest week of ~36. Bars fill in as each week is synced.
Where the target stands
Current fitness predicts
Riegel projection from your best qualifying effort in the last 60 days — 8.00 mi at 9:22/mi on Wednesday, August 26. It assumes a base behind it; the remaining buildup is conditional on normal recovery.
Target 2:00 · 9:10/mi for 13.1 miles
The gate · 10K, Sunday, February 3
- under 45:301:43–1:45 · the goal is live
- 45:30–47:00race 1:46–1:48
- 47:00–49:00race 1:49–1:52
- over 49:00race 1:53+ (the goal wasn't available this cycle)
These reference values demonstrate the interface; they are not a personal training record.
The four-run floor. Example schedule setting. Customize for your own plan.
The rest of the plan
Your pacesTwo columns — heat, then coast
| Zone | Heat · example ← | Cool · example | What it feels like |
|---|---|---|---|
| Recovery | 10:00–10:30 | 9:45–10:15 | Embarrassingly slow. Full sentences, nose breathing. |
| Easy / Long | 9:30–10:15 | 9:15–10:00 | Conversational. Most of this plan lives here — and it still has to be easy. |
| Steady | 8:40–8:55 | 8:20–8:35 | Comfortably working. Short sentences. |
| Goal pace (HMP) | 8:20 | 8:01 | Controlled but real. Race pace. |
| Threshold (T) | 8:00–8:15 | 7:40–7:55 | "Comfortably hard." Sustainable ~1 hour. |
| 10K | 7:45–7:55 | 7:25–7:35 | Hard. A few words at a time. |
| Interval (5K) | 7:20–7:35 | 7:00–7:15 | Hard, but repeatable. Not a sprint. |
| Strides | 6:20–6:40 | 6:10–6:30 | Fast and relaxed, 20 seconds, never straining. |
Example conditions. Example reference: adjust pace targets for local conditions and your own training plan.
Race daySunday, November 8 · 7:00 AM
- StartEasyExample pacing segment; customize for your event.
- Add your own course and event notes to your private plan.
One rule that matters more than the rest. No personal race history is included in the public example.
Climbing and the Knee 5Twice a week, five minutes after every climb
No personal injury history is included in the public example.
How to adapt itWhen a week goes sideways
- Missed a session? Update your private plan to reflect completed training.
Where to runThree cities, twelve weeks
The evidenceWhat the target was built from
Change logEvery revision, newest first
Illustrative reference data. No personal activity history, itinerary, or medical record is included.