Runtime

Reset week: absorbs the three sessions missed in W1 without touching the rest of the plan — same weekly load, races stay anchored. If the Jul 5 long run did happen after all, check it off in W1 and treat Wednesday as a plain easy 4 km. Strides move to Friday: short accelerations, smooth and controlled, not sprints.

6K long run — new territory beyond the 5K. Keep it slow. Walk if you need to. Lift labels corrected Aug 11 across W3–W5: the rotation is Leg → Push → Pull, which is what the Strava log has done without a break for thirteen straight sessions. These three weeks still carried the old Push/Pull/Leg order from before the Aug 1 rebuild, which put Leg on Saturday the day before the long run. W1 is left as Push/Pull/Leg on purpose — that is genuinely what was done that week, before the order changed.

Deload week. Every 3-4 weeks, pull back 20-25% to let your body adapt. Not optional.

Rewritten Jul 26. The original W5 asked for 22 km and a first 8K — off a month averaging 5.7 km/week and a 5.05 km longest run, that was a fantasy. This is three short runs and a 6 km long: still your biggest week of the block, but built from sessions you've already proven you can do. Frequency is the target here, not distance. Three runs at 8:30-9:00/km beats one hard one. If you only get two in, make them Wednesday and Sunday.

One-off shape this week only: the long run sits on Saturday at 05:45 and Sunday Aug 9 is the single empty day of the whole programme. From W8 the long run returns to Sunday where it belongs. 05:45 because sunrise is ~06:15 and by 09:00 Istanbul is 32°C. Friday is upper-body only so Saturday's legs are fresh. Outcome: 9.05 of 16 km. Mon 4.03 @ 9:02 and Wed 5.02 @ 8:57 both landed; the Saturday 7 km did not, and it is absorbed into W7 Sunday rather than added on top.

Rewritten Aug 11: Arsuz is off, the week is in Ankara — bodyweight and resistance bands, no pool. The three swims become band sessions (LEG Wed, PUSH Fri, PULL Sat); Monday's AWAY-1 already happened, so the 4 km moved to Tuesday and the 6 km to Thursday. Sunday is 7 km, not 8. That is the long run missed on Sat Aug 8 being absorbed here rather than bolted on as a second one — a 7 km and an 8 km inside five days, off a six-day layoff and a 6.02 km lifetime best, is how this block ends early. W08 onward is untouched. ⚠ No basketball this week. Nothing lateral or high-impact the day before a distance PB. The tempo is gone from the whole programme: your all-out 5K is 8:01/km and your easy pace is 8:30/km — only ~30s/km between easy and maximum, no aerobic gap for tempo to sit in. Strides are the only intensity until W12. Tuesday's run changes the read on this week. 4.03 km @ 8:22 with 65.8 m of climb — 16 m/km, the first non-flat running in the block — and it is 40s/km faster than Monday-of-W6 on ground that is far harder. But Ankara sits at ~1,030 m and the route climbed the same 33 m twice: climb 1 went at 8:50/km, climb 2 at ~9:37/km even after discounting the 20s stop — ~50s/km slower, at a higher heart rate (157 vs 153, peaking 168 vs 163). Durability runs out around 2.5–3 km. That is the honest limit right now. Thursday's 6 km and Sunday's 7 km are to be run by feel, not by pace — at this altitude on this terrain, holding 8:22 is not the goal and chasing it is how Sunday's PB attempt fails. Thursday, Aug 13 — the distance was obeyed and the pace instruction was not. 6.02 km @ 8:07/km, the same loop as Tuesday run three times instead of twice: 102 m of climb, avg HR 160, max 181, relative effort 97 against Tuesday's 51. The best 5 km inside it was 40:19 — 8:04/km, fourteen seconds off an all-out 5K, uphill, at 1,030 m, on a day marked easy. Only 26% of it sat in Z2 where an easy run belongs; 65% was Z3 and the last 4:25 was Z4. There was no Z1 at all. The finding that matters is the third lap. Climbs went 8:45, 9:32, 9:38 — Tuesday decayed 47s/km from climb 1 to climb 2 and today repeated that decay exactly, then lost only 6s/km more on the third. The wall at 2.5–3 km is real but it is a step, not a slide: past it the pace holds. That is the case for Sunday's 7 km, and it was bought with a hard session three days out rather than the easy one that was written. Friday and Saturday are now upper-body only and non-negotiable, and Sunday goes out at 9:00/km or slower. The legs have had burpee broad jumps Wednesday and a Z3 hour Thursday; the PB does not need a fourth hard day to defend it. Outcome — 17.07 of 17 km. The first 100% week of the block. Three runs written, three runs run, each to the metre: 4.03 / 6.02 / 7.02. Only Friday's AWAY-PUSH went missing, and Saturday came back as a real gym 2-PULL instead of bands. Sunday, Aug 16 — 7.02 km @ 7:43/km, avg HR 150, max 164, flat at Caddebostan. Longest run of his life and the fastest running he has done: the best 5K inside it was 38:13 = 7:39/km, two minutes under the Jun 28 baseline of 40:13 — and it was set at km 1–5 of a 7 km run, not as a time trial. Read it against Thursday with care: Ankara was 1,030 m and 17 m/km of climb, today was sea level and dead flat (3 m the whole way), so the 24s/km is terrain as much as fitness. What is not terrain is the heart rate — 150 avg here against 160 in Ankara, and relative effort 72 against 97. Faster, longer, and calmer. Zones: ~63% Z2, ~34% Z3, no Z4 at all, against Thursday's 26% Z2 / 65% Z3 with a Z4 finish. This is what the easy brief was asking for, and it is the first long run of the block that actually obeyed it. Which puts a real question on the programme: 7:43/km at the top of Z2 is faster than the 8:01/km that used to be his all-out 5K. The whole no-tempo, no-intervals ruling rests on there being only ~30s/km between easy and maximum. That gap has moved and the ruling needs re-deriving before Phase 2 hardens. The honest flaw is the shape of it. Splits ran 7:20 / 7:39 / 7:23 / 8:03 / 7:49 / 8:16 / 8:01: the first 3 km averaged 7:27, the last 4 averaged 8:02, and there are two clear stops in there (km 4 and km 5.7, where pace drops under 1.5 m/s and HR falls to 123–134). He went out at a pace he could not hold and paid for it from km 4. That is the thing to fix before Sep 27 — a race has no traffic lights and no standing rests. Run the next long one at an even 8:00/km start to finish and it will feel easier and finish faster than this did.

Deliberate step back after three build weeks — this is where the adaptation actually lands. Was 26 km with 5x400m intervals and an 11 km long run; off an 18 km week that was a 62% jump into speed work you have no base for. Amended Aug 11: leg day moved Tue → Thu, push moved Thu → Tue. The original shape put a heavy leg session ~48h after Sunday's distance PB — exactly when DOMS from a novel distance peaks — and it would have been the first barbell legs in two weeks. The swap gives the legs four days after the PB before anything heavy, and still leaves three clear days before the next long run. Monday is no longer a travel day (home from Ankara Aug 16) so the run stays, cut to 3 km as a shakeout. Re-cut again Aug 16, Aral's call: he did push on Sunday alongside the 7 km, so the lifts this week run PULL Tue → LEG Wed → PUSH Sat. Leg lands Wednesday, which is the right day — three days past the PB rather than two, and three clear days before Sunday's long run instead of two. (⚠ This sentence read “four…instead of three” until Aug 18; the counts were each one too high. Wed 19→Sun 23 leaves Thu/Fri/Sat. The ranking was still right, so the decision stands.) That pushes the 4 km off Wednesday onto Tuesday, where it stacks with pull: upper-only, so it costs the run nothing, and it puts the run on a gym day, which is where his runs actually survive. Thursday and Friday are now both rest — a real two-day break before the Sat/Sun block. ⚠ Wednesday is the fourth leg-loading day in a row (Sun 7 km → Mon 3 km → Tue 4 km → squats) and the first barbell legs in 15 days, so the squat starts at 60 kg, not 70. Volume holds at 13 km. He has just PB'd twice in a morning off his first 100% week; the down week is where that adaptation lands and it is not the place to spend it. Both midweek runs and the long run carry a pacing brief now, not a pace target — go out at 8:30 and finish faster, because Aug 16 went out at 7:20 and closed at 8:16. 🔄 Re-cut again Aug 18, off the calendar. Todoist had drifted from this page by hand: leg had been dragged Wed → Fri and the Tuesday run Tue → Thu. Friday legs was the problem — first barbell legs in 17 days, one clear day before Sunday, so peak DOMS lands on the long run. That is worse than the Thursday slot already rejected on Aug 16. Leg restored to Wednesday (Aral's call). Tuesday's 4 km never happened and is not pretended otherwise — Tuesday is now the pull-only day it actually was, and the run stays on Thursday where he had moved it, one day after squats as active recovery. Shape is now Mon 3 km ✓ · Tue PULL ✓ · Wed LEG · Thu 4 km · Fri rest · Sat PUSH · Sun 6 km long. Volume still 13 km — nothing was added, one run moved two days. ⚡ The lesson worth keeping: the plan lives in three places (this page, Todoist, Google Cal) and only Todoist can be dragged with a thumb. When they disagree, Todoist is what he actually sees — so check it, don't assume this page is what he is following. Outcome — 13.05 of 13 km. The second 100% run week, back to back with the first. 3.02 / 4.01 / 6.02, each to the metre again; the lifts went 2 of 3 (leg day missed, third week without barbell legs). Sunday, Aug 23 — 6.02 km @ 8:14/km, avg HR 149, max 173, 49:32. The running partner bailed and he ran it alone at 06:38. The pacing brief was finally obeyed: splits 8:31 / 8:43 / 8:34 / 8:05 / 7:54 / 7:35 — first 3 km at 8:36, last 3 at 7:51. Every previous long run in the block went out fast and bled; this one went out at the easy pace and closed 1 min/km faster. That is the shape a race needs, and it is the thing Aug 16 was told to fix. Two things to read honestly. First, the speed was bought with heart rate, not with ease: HR climbed from ~130 to 173, and the last 600 m sat at 171–173 — km 6 was a Z4 finish, not an easy close. A race-day negative split closes hard on purpose; an easy long run should not. Second, there are two ~40 s dips to ~132 bpm at 3.8 km and 4.7 km that read as walk breaks. The 5K inside it was 40:48 (8:10/km), slower than Aug 16's 38:13 — correct, because this was the down-week long run and not a time trial. W9 runs as written: the gate was “more than two missed runs across W6–W8” and the count is one (Sat Aug 8).

PPL-3 starts here (Aug 24 → Oct 18). PPL-2 ran 29 sessions in ten weeks and the honest read of the log is that it stopped progressing, not that it got boring: the Smith squat (50→80), incline DB (20→25) and overhead extension moved; the other fourteen movements sat at the same weight for ten weeks, and the barbell row and Arnold press ended below where they started. Two causes, neither of them motivation — no written add-weight rule, and seven-exercise sessions that left the main lift under-loaded. PPL-3 fixes both: five movements and a two-movement core finisher per day, one rep scheme per tier (main 5×5, secondary 3×8, accessory 3×12), and the rule written on every task — +2.5 kg the session all 25 reps are done. Every stalled lift is swapped for its sibling: barbell bench for incline DB, standing OHP for Arnold, pull-ups and single-arm rows for the barbell row, paused Smith squat (no free rack in the gym) for the plain one, step-ups and hip thrusts for the split squat, single-leg calves for the machine. Core leans running-specific — Pallof, carries, Copenhagen plank, dead bug. The week shape is W8's: PULL Tue, LEG Wed evening after the morning run, PUSH Sat. Wednesday legs is three days past Sunday and three clear days before the next one; Thursday becomes the rest day. Down week W11 drops the fifth set, W12 Wednesday is the last leg session before the race, race week is one 70% pull and nothing else. The 4th weekly run arrives — short, Friday. Only run this week as written if W6, W7 and W8 actually happened. If you missed more than two runs across those three weeks, repeat W8 instead and tell Vega. Falling behind is fixable; stacking volume on a broken base is not. Outcome so far, Sat Aug 29: 12.04 of 21 km with the 9 km still to run. Mon 4.02 / Wed 5.01 / Sat 3.01 (Friday's run, moved a day) — every run in the week has landed, one a day late. Lifts 2 of 3: PPL-3 opened with pull and push exactly on the numbers (bench 5×5 @ 50 clean, pull-ups 21 total), and legs missed again — the fourth straight week, last barbell legs Aug 4. Wednesday was the tired run: 9:02 with a positive split and HR at 170 by the end, three days after Sunday's Z4 close. Saturday's 3 km, run before the push session this time, was clean at HR 138. Outcome — 21.06 of 21 km. The third 100% run week in a row, and the biggest week of his life. Sunday, Aug 30 — 9.02 km @ 9:03/km, 1:21:35, avg HR 147, max 180, flat on the Caddebostan–Bostancı water — at night, 21:18 start. Longest run ever and the first past an hour, and the brief was obeyed for eight of its nine kilometres: out at 9:05 not 8:30, splits 9:05 / 9:04 / 9:08 / 9:22 / 9:20 / 9:45 / 9:33 — HR never crossed 156 in the first 8 km, the first 165+ reading came at km 8.5 (the brief's line was km 7, never tripped), and the halves were even to the second (9:09 vs 9:08/km). Only 55 s of stops in 82 minutes. Then the habit: km 8 at 8:54, km 9 at 8:03 with the last stretch at 175–180 bpm. Legal under the brief (after km 6) but that is the third long run in a row closed in Z4–Z5, and a 9 km at this stage does not need a sprint finish to count. The real finding is the heartburn. A 21:18 start means the run happened on top of dinner — with his reflux, that is the predictable result, not bad luck. The long run goes back to the morning slot where the plan has always had it; the reflux protocol (meal timing, day-of triggers, in-run rules) now applies to every run.

Sunday Sep 6 is the first 10 km of your life. Three weeks before the race, on a training Sunday, with no bib and no clock — exactly where you want to meet that distance for the first time. Walk 60s every 3 km if you need to; that is strategy, not failure. Carry water. Do not race it. Recalibrated Thu Sep 3: a rough work week took Mon–Wed, so the week compresses to Thu–Sun: Thu 6 km + 3-PULL, Sat 3 km + 3-PUSH, Sun 10K. Monday's 4 km is dropped, not stacked — 19 of the planned 23 km. The 10K stays untouched and is the only thing this week that matters. Legs, missed four straight weeks, come back as a light Sunday-evening re-entry at least 8 hours after the 10K — 2 sets, no load rule, optional if the run took everything. The Wed-evening leg slot has now failed in both a good week and a bad one; slot question is open for W11. Outcome so far, Sun Sep 6 17:00: 8.02 of 19 km. Thursday did not happen either; Friday's 5.01 km @ 10:04 (HR 128, km 4 walked) was the gentlest run of the block after four days off, Saturday's 3 km + push landed in the right order with bench up to 55×5×5. 3-PULL was dragged to Sunday 07:30 in Todoist and has not been done — the first upper-body session of PPL-3 to slip. The 10K is still open with the day two-thirds gone. Closed: 8.02 of 19 km, the 10K not run. Two runs and one lift; the pull missed, legs missed a fifth week. W1–10 adherence 62% (101.4 of 162.5 km).

Second down week. You just ran 10 km for the first time — absorb it. Long run back to 7 km. This is the week your body banks the last three. Reshaped Sun Sep 6 for travel: Mon–Tue and Thu–Fri are out of town, and Monday and Thursday are dawn-to-late travel days with nothing on them. So the week is Tue run (hotel, early) · Wed run AM + legs PM (home — the one weekday the barbell exists, so legs stay there) · Fri pull (hotel, early, dumbbell version) · Sat push (home, hold at 55) · Sun long. Volume unchanged at 17 km; the missed W10 pull is dropped, not stacked — two upper sessions 48 h apart in a down week buys nothing. Rotation this week runs LEG → PULL → PUSH instead of PULL → LEG → PUSH; no running cost, Saturday is still upper-only. If Sunday Sep 6's 10K did not happen, Sunday Sep 13 becomes it and the week goes 4/6/10 = 20 km; W12's 11 km stands either way. Status Sat Sep 12: 5.80 km run, one lift. Tuesday's run moved to Wednesday and came in at 2.78 km; the Wednesday 6 km and the legs were deleted; Friday's hotel pull was dragged to Sunday morning. Push landed with bench at 60. Sunday is the first 10K — week target 14 km after the edits, 17 as written.

Biggest week of the block, and the first and only quality session before Buyukada: Wednesday's middle 3 km at goal 10K effort (~8:00/km). Not a time trial — a rehearsal so race pace is not a stranger on Sep 27. Sunday's 11 km is the longest run before the race. Tuesday is the last heavy leg session until after Buyukada. Outcome — 3.01 of 25 km. The week collapsed. One run, Friday's 3 km; the goal-effort session and the 11 km long run both never happened, and Sunday became a push day. Legs did land, two days late.

Closed Oct 4: 3 of 15 km, 1 of 3 lifts. The recovery jog happened; Friday's and Sunday's runs, pull and legs did not. The push landed Sunday morning — bench 60×5 four times, then one set at 65. Last pull: Aug 25. Last legs: Sep 18. Missed sessions are dropped, not stacked into W15.

Rebuilt Sep 27, race night. Recovery week and PPL-3 week 6. The old W14 pointed at the Istanbul Half that is off the calendar, carried a 10 km “long” run seven days after a race effort, and had no leg day at all. Now: 15 km of easy running, and all three lifts — in PULL → LEG → PUSH order. The order is the point. Five weeks of PPL-3 have produced 4 push sessions, 1 pull and 1 leg (verified on Strava) — the programme built to fix a push-dominant, back-starved imbalance has quietly turned into a push programme. The push day survives every busy week because the contract grades the bench; pull and legs vanish because nothing grades them. So pull goes first in the week, where a collapsing week can't reach it. Bench path to 80×1 by Oct 17: 65×5×5 Oct 3 → 70×5×5 Oct 10 → test singles 70/75/80 on Oct 17. From W15 the running becomes a base build toward the next 10K or half — targets set off the 74:55, not off training runs.

Re-cut Oct 4: a mornings-only week. Every session before work — 06:30 on weekdays, 08:00 Saturday, 07:00 Sunday. Legs move to Wednesday morning, so Wednesday's run goes to Friday and Friday's 3 km is dropped: three runs (15 km) instead of four. All three lifts, pull first — the first pull in six weeks. Thursday stays the rest day.

Volume 21. The first quality session of the programme since W12 — and the no-tempo rule is retired (see Programme Rules). PPL-3 ends this week: Tuesday and Wednesday are its last pull and leg, Saturday is the 80 kg bench test, which is also Day 180. Sunday's 10 km is the race distance run easy — the point is that 10 km becomes a normal Sunday.

Peak of the block: 24 km and the first run past 10.08. The steady segment grows to 3 km. Re-cut Oct 12 for a Sunday flight: steady moves to Thu, push to Fri, the long run to Sat. Re-cut Oct 18: pull first (Mon), legs Tue in place of the easy 3 km (three clear days before Sat), the long run 10 km, not 12. W14–W16 ran 3, 3 and 12.7 km, too thin for a jump to 12. PPLC-4 from Oct 19: four movements per lift, then a 10-minute bodyweight core block. Pull (pull-ups, single-arm row, face pull, farmer’s walk) → C1; legs (paused Smith squat, RDL, step-up, calf) → C2; push (bench 5×5 on the path to 95, OHP, dips, hanging leg raise) → C3. Shorter sessions on purpose: easier to start, so they happen.

Term 3 contract: Oct 25–31 is an off week — weekly totals don’t count. The old W18 down week (written for the Nov 1 half that was cancelled Aug 1) is gone. Two optional easy runs keep the legs ticking; no barbell, so the bench path pauses. CORE every morning on waking, Mon–Fri.

Nov 1–7 is a half week (CPO-MCC visit, WoW Forever launch Nov 4). One easy run, one pull, one push, the long run. No legs — the first leg day of Phase 4 is Tuesday Nov 10.

The Term 3 shape, one session a day: PULL Mon · LEG Tue · easy Wed · steady Thu · PUSH Fri · long Sat · Sun off. Legs Tuesday leave Wed/Thu/Fri clear before Saturday. Bench +2.5 a week from here: 70 → 72.5 → 75 → 77.5 → 80 by Dec 11.

+1 km on the long run, +1 km on the steady block.

Race-pace work starts, for the Dec 12 boss. 74:55 is 7:29/km; Thursday is where that pace stops being a stranger. Two blocks, full recovery, no faster than 7:25.

Easy week before the boss: the long run drops to 9, the race-pace volume grows. Bench keeps climbing — it has its own test a week after the 10K.

Term 3 boss fight (Aral, Oct 18): a solo 10K under 74:55, one week before the bench test. Flat course, so the island’s 133 m of climb are off the table — that’s the honest advantage. The honest cost: as of Oct 18 the steady pace was ~10:00/km. Seven weeks of every-week running gets you here; gaps don’t.

Term 3 bench: 95 kg × 1. Path: 80×1 Oct 18 → 5×5 from 67.5, +2.5 a week → 80×5×5 Dec 11 ≈ a 95 single. No steady run the week after a race. Backup date: Sat Jan 9.

Long run on Sundays now, so the lift order slides: Fri off, PUSH Sat. Legs Tuesday still leave four clear days.

The Term 3 long-run target lands here, twelve days early. Next week is the spare.

Term 3 closes Fri Jan 15. The half build (Jan → April) gets written when the Istanbul Half publishes its 2027 date; entries are watched every Sunday.