Pace Guide
Easy: Conversational. Could hold a sentence. 60–70% max HR.
Tempo: Comfortably hard. 3–4 word answers only. 80–85% max HR.
Long: Easy pace throughout. Never race it.
Shift Work Rules
- Swap any day within the same week — the week's total matters, not the day.
- Never run hard within 12h of finishing a night shift.
- If you miss a run, drop it — don't stack two sessions.
- A 4-day gap is the maximum before fitness starts slipping.
Recovery Weeks
Weeks 4, 8, 13, and 17 are marked as recovery — volume drops ~25%. Do not skip these. They are where adaptation happens.
Race Week
Week 21: Two short easy runs early in the week, then rest. No heroics. Trust the training.
Race day: Start conservatively. The course is flat and fast — the back half rewards patience.