Twelve weeks to a half marathon, running six days. Project work absorbs whatever the training leaves behind, so the lighter the running week, the longer the Saturday block. Every session below is generated from the plan numbers — change those and the whole schedule follows.
Running is the input; project work is the remainder. As weekly volume climbs, project hours fall out of it automatically — which is why the deload and taper weeks are the biggest build weeks.
Nike Run Club 21K with a sixth run added as easy volume. The long-run share sits at 33–42% — above the 30% guideline, but the timeline cannot support the 60 km weeks that would fix it. Treat the race as an experience run, not a peak.
Mon and Wed, 45m. No heavy squat or deadlift the day before or after the long run.
Tuesday only, run to pace — never to HR. Max HR is unverified; LTHR test in weeks 6–8.
Recovery pace, always. A hard ride is a seventh hard day and one fewer rest day.
Week 11 only — volume down 23%, long run 18 → 13 km. Week 13 tapers. All six runs stay throughout.
An experience run, not a peak. The 1:45–1:55 goal is won in Big base, not here — finishing healthy is worth more than a time.
Weekday project blocks cap at 2h45. Anything longer waits for Saturday.
When a week breaks, weekday sim gives first. Tinted rows are locked and never give.
Sunday, 1h. Two of three numbers drifting for two weeks means cut a run — never a rest day.
This is the cut-phase plan. Retire it at 72 kg and rebuild for maintenance.
Rationale, guardrails and diet live in 2026-09-09-training-block.md · weekly actuals in log.csv