Full plan

2026 Fitness Rebuild — Run + Strength

5K continuous Sep 27, 2026 · half marathon Apr 2027

Either option counts as a hit. Easy = maintenance. Normal = build.

Half · 2027-04-12 · 5K · 2026-09-27

Jump to week 8

Week 1 Rebuild · 2026-08-24

Historical restart week. Aug 24 Lunch Run was run/walk — not continuous.

  • Mon Mon Aug 24

    RUN Run/walk 25 min — 2:1. Flat.

  • Tue Tue Aug 25

    RUN Off

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Aug 26

    RUN Run/walk 30 min — 3:1. Flat.

  • Thu Thu Aug 27

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Aug 28

    RUN Run/walk 25 min — 2:1 (solo; no group)

  • Sat Sat Aug 29

    RUN Off

  • Sun Sun Aug 30

    RUN Run/walk 30 min — 2:1 or 3:1

Week 2 Rebuild · 2026-08-31

Easy/Normal choice. 5 run opportunities (Tue/Wed/Fri/Sat/Sun). Coach keeps run/walk. Thu = lift only. Either column = hit.

  • Mon Mon Aug 31

    RUN Off

  • Tue Tue Sep 1

    EASY RW 20 min 2:1

    NORM RW 25–30 min 3:1

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Sep 2

    EASY RW 20 min 2:1

    NORM RW 25 min 3:1

  • Thu Thu Sep 3

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Sep 4

    EASY RW 20 min 2:1

    NORM RW 25 min 3:1

  • Sat Sat Sep 5

    EASY Off (or RW 15–20 min 2:1 if you need the 5th)

    NORM RW 20–25 min 2:1

  • Sun Sun Sep 6

    EASY RW 25 min 2:1

    NORM RW 30 min 3:1 (~2–2.5 mi total)

Week 3 Rebuild · 2026-09-07

Build week on Normal. Easy stays maintenance RW. Knee flare → walk 40 min instead of forcing miles.

  • Mon Mon Sep 7

    RUN Off

  • Tue Tue Sep 8

    EASY RW 20 min 2:1

    NORM RW 30 min 3:1

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Sep 9

    EASY RW 20 min 2:1

    NORM RW 25–30 min 3:1

  • Thu Thu Sep 10

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Sep 11

    EASY RW 20 min 2:1

    NORM RW 30 min 3:1

  • Sat Sat Sep 12

    EASY Off or RW 15–20 min 2:1

    NORM RW 20–25 min 2:1

  • Sun Sun Sep 13

    EASY RW 25–30 min 2:1

    NORM RW 35 min 3:1 (~2.5–3 mi)

Week 4 Base · 2026-09-14

One week to checkpoint. Longer run segments on Normal (4:1). Still run/walk unless last week’s Normal days were mostly continuous running.

  • Mon Mon Sep 14

    RUN Off

  • Tue Tue Sep 15

    EASY RW 20 min 2:1

    NORM RW 30 min 4:1

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Sep 16

    EASY RW 20–25 min 2:1

    NORM RW 30 min 3:1

  • Thu Thu Sep 17

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Sep 18

    EASY RW 20 min 2:1

    NORM RW 30 min 4:1

  • Sat Sat Sep 19

    EASY Off or RW 20 min 2:1

    NORM RW 25 min 3:1

  • Sun Sun Sep 20

    EASY RW 30 min 2:1

    NORM RW 40 min 3:1 (~3–3.5 mi)

Week 5 5K Checkpoint · 2026-09-21

Checkpoint Sunday. Normal = continuous 3.1. Easy = timed RW that still finishes — still a hit. Walk only for knee on Normal, not laziness.

  • Mon Mon Sep 21

    RUN Off

  • Tue Tue Sep 22

    EASY RW 20 min 2:1

    NORM RW 25 min 3:1

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Sep 23

    EASY RW 15–20 min 2:1

    NORM RW 20–25 min 3:1 shakeout

  • Thu Thu Sep 24

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Sep 25

    EASY RW 15–20 min 2:1

    NORM RW 20 min 3:1 shakeout

  • Sat Sat Sep 26

    RUN Off

  • Sun Sun Sep 27

    EASY RW 35–40 min 3:1 (finish the time)

    NORM 5K CHECKPOINT — 3.1 mi continuous easy (Sep 27)

Week 6 Base · 2026-09-28

Post-checkpoint. Continuous on Normal only if Sep 27 held; otherwise stay RW. No fartleks yet.

  • Mon Mon Sep 28

    RUN Off

  • Tue Tue Sep 29

    EASY RW 20–25 min 2:1

    NORM 2.5–3 mi easy (continuous if checkpoint held; else RW 30 min 4:1)

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Sep 30

    EASY RW 20 min 2:1

    NORM 2.5 mi easy or RW 30 min 4:1

  • Thu Thu Oct 1

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Oct 2

    EASY RW 20–25 min 2:1

    NORM 2.5–3 mi easy or RW 30 min 4:1

  • Sat Sat Oct 3

    EASY Off or RW 20 min 2:1

    NORM 2 mi easy or RW 25 min 3:1

  • Sun Sun Oct 4

    EASY RW 30–35 min 2:1

    NORM 3.5–4 mi easy or RW 40–45 min 4:1

Week 7 Base · 2026-10-05

Volume build on Normal. Reassess half timeline after 2 consistent weeks here.

  • Mon Mon Oct 5

    RUN Off

  • Tue Tue Oct 6

    EASY RW 25 min 2:1

    NORM 3 mi easy

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Oct 7

    EASY RW 20–25 min 2:1

    NORM 2.5–3 mi easy

  • Thu Thu Oct 8

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Oct 9

    EASY RW 25 min 2:1

    NORM 3 mi easy

  • Sat Sat Oct 10

    EASY Off or RW 20 min 2:1

    NORM 2–2.5 mi easy

  • Sun Sun Oct 11

    EASY RW 35 min 2:1

    NORM 4.5–5 mi easy

Week 8 Base · 2026-10-12 Current

Long build. April half on track if Normal hit rate stays above ~70%.

  • Mon Mon Oct 12

    RUN Off

  • Tue Tue Oct 13

    EASY RW 25 min 2:1

    NORM 3–3.5 mi easy

    STR Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

  • Wed Wed Oct 14

    EASY RW 25 min 2:1

    NORM 3 mi easy

  • Thu Thu Oct 15

    RUN Off

    STR Lift session with your coach — form checks and progressive load. Log it like a run.

  • Fri Fri Oct 16

    EASY RW 25 min 2:1

    NORM 3–3.5 mi easy

  • Sat Sat Oct 17

    EASY Off or RW 20–25 min 2:1

    NORM 2.5 mi easy

  • Sun Sun Oct 18

    EASY RW 40 min 2:1

    NORM 5–6 mi easy