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Training Plan

History

Spring Half Marathon Plan

Build Phase — Week 5

Target: June 27, 2026 · Finish half marathon in under 1:55. Maintain gym work.

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Recent Workouts

May 15

Lower Body Strength 50:00 +30 XP

Squat

Set	Weight	Reps
1	90kg	8
2	95kg	6
3	100kg	5

Romanian Deadlift

Set	Weight	Reps
1	80kg	10
2	80kg	10

Leg Press

Set	Weight	Reps
1	150kg	12
2	160kg	10

May 14

Upper Body Strength 55:00 +30 XP

Bench Press

Set	Weight	Reps
1	70kg	8
2	70kg	8
3	75kg	6

Overhead Press

Set	Weight	Reps
1	40kg	10
2	40kg	10

Pull-ups

Set	Weight	Reps
1	0kg	12
2	0kg	10

May 13

Interval Training 6.0km · 35:00 · 5:50/km +30 XP

May 12

Long Run 16.0km · 90:00 · 5:37/km +30 XP

May 11

Tempo Run 8.0km · 42:00 · 5:15/km +30 XP

May 10

Easy Recovery Run 5.0km · 30:00 · 6:00/km +30 XP

May 09