Zatopek This weekIntervals through Sep 1327 of 27 weeks writtenhard limits hold

NYC Half 2027

Sep 14 – Mar 21 · 27 weeks · goal United Airlines NYC Half Mar 21

215→420minutes
390–420platform
7:45/mithreshold
5races
Races: Jersey Shore Half Marathon Oct 4 (C, flat), JSRC Navesink Challenge 12K Nov 29 (B, hilly), Asbury Park Polar Bear 5K Dec 27 (B, flat), PPTC Cherry Tree 10 Miler Feb 14 (B, rolling), United Airlines NYC Half Mar 21 (A, rolling)
1 note from Mike
  • Mike reports feeling better: no fever, mild leftover congestion or fatigue. Has not run yet today; plans an easy run. Wants easy Tuesday and Wednesday, a smaller SubT dose Thursday and a standard Friday. Gives up the Jersey Shore A-race finish: Jersey Shore Half on October 4 becomes a C race (steady, roughly 9:15/mi give or take 30 seconds) inside the NYC Half season, which restarts this week.
where we are

As of Sep 15 · W1 of 27 · general (early or late is read from state, not derived)

Observed from Intervals Aug 24 to Sep 15, complete through Sep 13. Everything after is projection.

what this phase asks
  • Weekly minutes lead
  • Anchor dose lead early, holding late
  • The X-factor holding early, developing late
  • The long run developing
  • The gym developing
established on the evidence

Nothing yet. A rung counts as reached only when the actuals show it or it is recorded with its evidence.

unknown
  • fast exposure
  • aerobicPower exposure
  • whether weekly minutes has reached its rung
  • whether anchor dose has reached its rung
  • whether the x-factor has reached its rung
  • whether the gym has reached its rung
  • 14 run days not identified
what the plan still builds
  • Weekly minutes to 390–420 by W21 · plan reaches it W17
  • The long run to 115–117 by W21 · plan reaches it W20
  • The gym to 4 by W16 · plan reaches it W16
  • EXPOSURE_GAP: the plan leaves short speed outside its cadence in W22.
what changed
  • plan 2ff9242f6768 · policy 1cd48b85cedd
  • 2 decisions waiting for Mike
  • Sep 17 reached the watch as an earlier revision
This weekWeek 1Sep 14 – Sep 20general

Clear the cold, keep running

threshold 7:45/miLower SubT 8:15-8:45/mi
run minutes215-5 on 220 · 0 recorded
sub-threshold minutes104.7% of the week
X minutes04.7% of the week is not easy
long run60≈9.2 km · 30-day longest 9.9 km (-7%)
weighted-minute index—short speed unknown · aerobic power unknown
  1. Mon · Sep 14off
    Off
    no run
  2. Tue · Sep 15easy
    30 min
    Easy 30m
    PM · Runner Stretch PT · 60 min
    on watch
  3. Wed · Sep 16easy
    35 min
    Easy 35m
    on watch
  4. Thu · Sep 17Lower SubT · 10 sub-T
    30 min
    SubT 1x10m @ 8:15
    WarmupWarm up 10mMain set10m 8:15-8:45/mi PaceCooldownCool down 10m
    Delivered revision differs from current modelDelivered: 10m 8:15-8:31/mi PaceCurrent: 10m 8:15-8:45/mi Pace
    PM · Pilates for Runners · 1:1
    on watch
  5. Fri · Sep 18easy
    30 min
    Easy 30m
    on watch
  6. Sat · Sep 19easy
    30 min
    Easy 30m
    PM · Runner Stretch PT · 60 min
    on watch
  7. Sun · Sep 20easy long
    60 min
    Long 60m
    on watch
No gym this week

Job back to six runs and a 60-minute Sunday after the September 14 cold.

Priority Sunday's 60 minutes, the first step toward two hours at Jersey Shore.

Stepped nothing; Thursday is a single lower SubT rep instead of a full dose.

Lifts none while symptoms clear. PT and Pilates stay gentle and familiar.

Gave Tuesday's anchor. Stop any run that feels disproportionately hard; missed minutes are not repaid.

The season

runplannedsub-threshold20–25% referencerace effort
Minutes, and the sub-threshold inside themreference 20–25%
4600100200300400
Sep 14Oct 12Nov 9Dec 7Jan 4Feb 1Mar 1
The long run, and raceslimit 120 min · 30% of the week
120600
Sep 14Oct 12Nov 9Dec 7Jan 4Feb 1Mar 1

The weeks

WeekMin/subTTuesdayThursdaySaturdaySundayGymNotes
W1Sep 14generalthis week215/104.7% · ran 0index —Easy 30mSubT 1x10m @ 8:15Easy 30mLong 60moffClear the cold, keep running
reasoning

Job back to six runs and a 60-minute Sunday after the September 14 cold.

Priority Sunday's 60 minutes, the first step toward two hours at Jersey Shore.

Stepped nothing; Thursday is a single lower SubT rep instead of a full dose.

Lifts none while symptoms clear. PT and Pilates stay gentle and familiar.

Gave Tuesday's anchor. Stop any run that feels disproportionately hard; missed minutes are not repaid.

W2Sep 21generalplanned230/3816.5%index —SubT 3x6m @ 7:59SubT 2x10m @ 8:15Easy 30m, 6 stridesLong 65mThu upperAnchors back, small
reasoning

Job both anchors return at the bottom of the ladder; the long run grows inside 30%.

Priority Thursday's 2 × 10, run with another rep in hand.

Stepped Tuesday returns (3 × 6); minutes 215 → 230.

Lifts upper body only. Legs stay out of the gym until after Jersey Shore.

Soreness none planned.

Gave the long run stops at 65. Thirty percent of 230 is 69, so Jersey's two hours is a jump the limits cannot bridge in two weeks; it is a C race at steady effort by Mike's call.

W3Sep 28generalplanned240/3815.8%index —SubT 3x6m @ 7:59SubT 2x10m @ 8:15Easy 20m, 4 stridesJersey Shore Half Marathon · C · steady · 8:45–9:45/mi, about 9:15Thu upperJersey Shore as a steady long run
reasoning

Job Jersey Shore Half as a workout with a bib, steady at 8:45–9:45/mi, about 9:15. It is the week's long run and its X.

Priority Sunday. Hold the effort; it is not raced.

Stepped nothing; anchors repeat.

Lifts upper body only.

Fueling race breakfast and 30–60 g of carbohydrate an hour, as for any run over 90 minutes.

Gave Friday. Five runs plus the race keep the week at 240 inside the ramp.

W4Oct 5generalplanned255/207.8%index —Easy 35mSubT 2x10m @ 8:15Easy 40m, 6 stridesLong 60mTue main-0 · Thu upperAbsorb Jersey, re-enter the gym
reasoning

Job absorb two hours on Sunday, then return to the week's shape.

Priority Thursday's 2 × 10, the first hard work after Jersey, judged on the day.

Stepped the gym returns at rung 0 on Tuesday; minutes 240 → 255, all easy.

Lifts trap bar and calf at RPE 5–6, a re-entry dose; no Saturday legs yet.

Soreness Tuesday's lift lands on Thursday's lower SubT, which tolerates it.

Gave Tuesday's anchor, two days after the longest run in months, and any X beyond strides.

W5Oct 12generalplanned255/4417.3%index 1.04SubT 4x6m @ 7:59SubT 2x10m @ 8:15Hill sprints 6x10sLong 60mTue main-0 · Thu upperTuesday back to the ladder
reasoning

Job the spine at the ladder for 240–289 minutes, and the first cheap force.

Priority Tuesday's 4 × 6.

Stepped Tuesday 3 × 6 → 4 × 6; six hill sprints, 10 s each, with a full walk back.

Lifts rung 0 repeats; a new lift is judged on its second session.

Soreness sprints on Saturday land on an easy Sunday.

Gave minutes hold at 255. The four-week limit against W1 caps this week at 258.

W6Oct 19generalplanned275/4416%index 1.05SubT 4x6m @ 7:59SubT 2x10m @ 8:15Hill sprints 6x10sLong 70mTue main-1 · Thu upperMinutes lead
reasoning

Job grow the aerobic base; minutes lead early general.

Priority Sunday's 70.

Stepped minutes 255 → 275, into the long run and Tuesday's warm-up; the gym to rung 1.

Lifts trap bar 3 × 6 at RPE 6, Tuesday only.

Soreness Tuesday's heavier lift lands on Thursday; sprints stay at six, so Saturday stays cheap.

Gave sprints hold rather than grow in a week the gym steps.

W7Oct 26generalplanned285/4415.4%index 1.05SubT 4x6m @ 7:59SubT 2x10m @ 8:158x200mLong 70mTue main-1 · Thu upper · Sat small-0Saturday legs join a flat X
reasoning

Job start the Saturday cluster, X then small legs, with a flat, cheap X.

Priority Tuesday's anchor with the main lift.

Stepped Saturday small legs enter at rung 0; X becomes eight relaxed-fast 200s; minutes 275 → 285.

Lifts Tuesday repeats rung 1; Saturday split squat 1 × 8 and seated calf after the 200s.

Soreness Saturday's legs land on an easy Sunday and Monday off.

Gave the long run holds at 70.

W8Nov 2generalplanned305/5417.7%index 1.17SubT 4x6m @ 7:59SubT 3x10m @ 8:15Hills 6x45sLong 75mTue main-1 · Thu upper · Sat soleus 1x12@6Third lower rep
reasoning

Job the spine follows the week past 290 minutes.

Priority Thursday's 3 × 10, still with a rep in hand.

Stepped Thursday 2 × 10 → 3 × 10; X becomes six 45-second hills; minutes 285 → 305.

Lifts Tuesday holds rung 1 because Thursday adds a rep. After hills, Saturday is calf only.

Soreness hills and the calf set land on an easy Sunday.

Gave the gym step waits a week.

W9Nov 9generalplanned305/5417.7%index 1.11SubT 4x6m @ 7:59SubT 3x10m @ 8:1510x200mLong 75mTue main-2 · Thu upper · Sat small-1Landing week, strength steps
reasoning

Job late general begins; strength develops toward its peak rung while minutes land.

Priority Tuesday's anchor and trap bar at RPE 7.

Stepped Tuesday lift to rung 2; Saturday legs to rung 1 after flat 200s.

Lifts trap bar 3 × 5 at RPE 7; Saturday split squat 2 × 8.

Soreness Tuesday's legs land on Thursday; Saturday's on Sunday.

Gave minutes hold at 305. The four-week limit against W5 caps this week at 306.

W10Nov 16generalplanned325/5416.6%index 1.11SubT 4x6m @ 7:59SubT 3x10m @ 8:15Hills 8x45sLong 80mTue main-2 · Thu upper · Sat soleus 1x10@7A seventh run
reasoning

Job past 300 minutes the week goes to seven runs rather than longer easy days.

Priority Sunday's 80.

Stepped Monday 20 easy; hills six → eight; minutes 305 → 325.

Lifts rung 2 repeats; Saturday calf only after hills.

Soreness hills and calf land on an easy Sunday.

Gave Tuesday stays at 4 × 6 until the week clears 340.

W11Nov 23generalplanned335/44race wkindex 1.18SubT 4x6m @ 7:59SubT 2x10m @ 8:15Easy 30m, 6 stridesJSRC Navesink Challenge 12K · B raceTue main-2 · Thu upperNavesink owns the weekend
reasoning

Job Navesink 12K raced all-out on a hilly course, no taper. The race is the weekend's hard work.

Priority Sunday.

Stepped nothing. Tuesday is familiar in both run and lift.

Lifts rung 2 on Tuesday; no Saturday gym before a B race.

Races easy running follows, read from the actuals — pace at normal effort, soreness, how the warm-up feels — not counted out in advance. Hilly and all-out, so expect it to take a while.

Gave Thursday trims to 2 × 10; there is no Sunday long run.

W12Nov 30generalplanned350/61.7%index 0.96Easy 50mEasy 45m, 6 strides15x45/15 @ 7:45Long 85mTue main-1 · Thu upper · Sat small-1Five easy days, then 45/15
reasoning

Job recover from Navesink on easy volume, then the first progressive 45/15.

Priority Saturday's 15 × 45/15, 10K effort building to 5K effort, controlled at the end.

Stepped 45/15 enters; the long run returns at 85.

Lifts Tuesday drops to rung 1 two days after a hilly race; Saturday small legs after a flat X.

Soreness Saturday legs land on an easy Sunday.

Gave both anchors. There is no sub-threshold at all this week: that is the recovery rule working, not a gap to fill.

W13Dec 7generalplanned365/6016.4%index 1.11SubT 5x6m @ 7:59SubT 3x10m @ 8:15Hills 8x45sLong 85mTue main-2 · Thu upper · Sat soleus 1x10@7Tuesday to five reps
reasoning

Job the spine at the ladder for 340–389 minutes.

Priority Tuesday's 5 × 6.

Stepped Tuesday 4 × 6 → 5 × 6; minutes 350 → 365.

Lifts Tuesday holds rung 2 in the week its anchor steps; calf only after hills.

Soreness Saturday hills land on Sunday.

Gave the long run holds at 85, and minutes stop at 365 against the four-week limit (W9).

W14Dec 14generalplanned380/6617.4%index 1.12SubT 5x6m @ 7:59SubT 3x10m @ 8:1515x45/15 @ 7:45Long 90mTue main-3 · Thu upper · Sat small-2Strength peaks
reasoning

Job strength at its peak rung before the bridge moves it to retain.

Priority Tuesday's trap bar 3 × 4 at RPE 8 after the anchor.

Stepped Tuesday lift to rung 3; Saturday legs to rung 2; minutes 365 → 380.

Lifts Saturday's split squat, seated calf and hamstring curl follow a flat 45/15 at 15 reps.

Soreness Tuesday's legs land on Thursday; Saturday's on an easy Sunday.

Gave 45/15 holds at 15 because Saturday's legs step.

W15Dec 21generalplanned360/50race wkindex 1.03SubT 5x6m @ 7:59SubT 2x10m @ 8:15Easy 35m, 6 stridesAsbury Park Polar Bear 5K · B raceTue main-2 · Thu upperPolar Bear owns the weekend
reasoning

Job Polar Bear 5K all-out, flat. It is this week's X; a long easy cool-down carries some of Sunday's minutes.

Priority Sunday.

Stepped nothing; Christmas week.

Lifts a familiar, lighter Tuesday; no Saturday gym before a B race.

Races two easy days follow.

Gave Thursday trims to 2 × 10, and the week drops to 360.

W16Dec 28bridgeplanned380/6015.8%index 1.05Easy 50mEasy 50m, 6 stridesEasy 30m, 6 stridesLong 95mTue main-4 · Thu upper · Sat small-4Absorb, then the bridge begins
reasoning

Job two easy days after Polar Bear, both anchors, a longer Sunday. X is empty this week: last week's race supplied it.

Priority Sunday's 95.

Stepped minutes 360 → 380; the gym moves to retain (rung 4).

Lifts trap bar 2 × 3–4 at RPE 8 keeps intensity with less volume; Saturday calf only.

Soreness Tuesday's low-volume lift lands on Wednesday's anchor, moved a day by the race.

Gave the anchors shift to Wednesday and Friday for this week only.

W17Jan 4bridgeplanned400/6716.7%index 1.08SubT 5x6m @ 7:59SubT 3x10m @ 8:1518x45/15 @ 7:45Long 100mTue main-4 · Thu upper · Sat small-445/15 grows
reasoning

Job aerobic power leads the bridge; the long run heads for its peak; everything else holds.

Priority Saturday's 18 × 45/15.

Stepped 45/15 15 → 18; minutes reach the platform at 400; long run 100.

Lifts retain on both days.

Soreness Saturday's calf work lands on Sunday's long run, which is easy.

Gave anchors hold at 5 × 6 and 3 × 10.

W18Jan 11bridgeplanned410/7317.8%index 1.09SubT 6x6m @ 7:59SubT 3x10m @ 8:1518x45/15 @ 7:45Long 105mTue main-4 · Thu upper · Sat small-4Six reps on Tuesday
reasoning

Job the spine at the ladder for 390+ minutes.

Priority Tuesday's 6 × 6.

Stepped Tuesday 5 × 6 → 6 × 6; long run 105; minutes 410.

Lifts retain.

Soreness as last week.

Gave 45/15 holds at 18 while Tuesday steps.

W19Jan 18bridgeplanned410/7418.1%index 1.07SubT 6x6m @ 7:59SubT 3x10m @ 8:1522x45/15 @ 7:45Long 110mTue main-4 · Thu upper · Sat small-445/15 to 22
reasoning

Job aerobic power, the bridge's lead.

Priority Saturday's 22 × 45/15.

Stepped 45/15 18 → 22; long run 110.

Lifts retain.

Soreness Saturday's calf lands on an easy 110.

Gave minutes hold at 410; Thursday waits for its fourth rep until X leaves Saturday.

W20Jan 25bridgeplanned420/7618%index 1.06SubT 6x6m @ 7:59SubT 3x10m @ 8:1525x45/15 @ 7:45Long 115mTue main-4 · Thu upper · Sat small-4End of the bridge
reasoning

Job the bridge's last step: 45/15 at 25 and the first 115-minute Sunday.

Priority Saturday's 25 × 45/15.

Stepped 45/15 22 → 25; long run 115; minutes 420.

Lifts retain.

Fueling race breakfast and 30–60 g an hour on Sunday.

Gave two steps share the week because both finish the bridge; if Saturday leaves the legs heavy, Sunday runs 105.

W21Feb 1specificplanned420/10625.2%index 1.06SubT 6x6m @ 7:59SubT 4x10m @ 8:15Easy 40m, 6 stridesLong 115m, HM 3x10m @ 7:59Tue main-4 · Thu upperFirst HM blocks
reasoning

Job the half's own demand in a held week. The long run leads: race-effort blocks starting near the middle, with a 20-minute easy finish.

Priority Sunday's 3 × 10 at current HM effort.

Stepped Thursday 3 × 10 → 4 × 10 as X leaves Saturday; Sunday's blocks begin.

Lifts Tuesday retain; no Saturday legs before a Sunday with race-effort work.

Soreness none placed on Sunday.

Gave Saturday drops to strides, its drip level for specific.

W22Feb 8specificplanned390/54race wkindex 1.02SubT 4x6m @ 7:59SubT 3x10m @ 8:15Easy 35m, 6 stridesPPTC Cherry Tree 10 Miler · B raceTue main-4 · Thu upperCherry Tree benchmark
reasoning

Job Cherry Tree 10 Miler all-out, rolling, five weeks out: the benchmark that resets threshold.

Priority Sunday.

Stepped nothing.

Lifts a familiar Tuesday; no Saturday gym before a B race.

Races six easy days follow. With Mike, record the new threshold from the result in the brief before W23's Sunday.

Gave Tuesday shortens to 4 × 6 after last Sunday's blocks; Thursday trims to 3 × 10.

W23Feb 15specificplanned410/409.8%index 0.90Easy 60mEasy 60m, Hill sprints 6x10sEasy 45m, 6 stridesLong 110m, HM 2x20m @ 7:59Tue main-4 · Thu upper2 × 20 with a readiness check
reasoning

Job recover from Cherry Tree on easy days 1–6, then 2 × 20 at HM effort on day 7.

Priority Sunday's 2 × 20, at the threshold reset by Cherry Tree.

Short speed six 10-second hill sprints at the end of Thursday's easy run, walking all the way back, only if recovery from Cherry Tree is normal. If it is not, skip them rather than force the clock: the 14-day cadence is policy, not a hard limit. They restore the short-speed touch (the last was W20's 45/15) without making Thursday a quality session (Mike, 2026-09-16).

Readiness strides only if not sore. On Sunday, check easy running, soreness and the warm-up. If any is off, run 2 × 15 or 1 × 20, or move the session a day or two (Mike, 2026-09-15).

Lifts Tuesday retain, judged on the day; no Saturday legs.

Gave both anchors, to the recovery days.

W24Feb 22specificplanned420/6916.3%index 0.99SubT 4x6m @ 7:59SubT 4x10m @ 8:15Hill sprints 6x10sLong 120m, 12x45/15 @ 7:45Tue main-4 · Thu upper · Sat small-4Easy peak with a 45/15 finish
reasoning

Job the alternating Sunday: an easy 120, the second at peak, finishing with 12 × 45/15 as durability.

Priority Sunday.

Stepped nothing new; the long run holds its peak.

Lifts retain on Tuesday; Saturday calf after six hill sprints, a drip dose.

Soreness Saturday's calf lands on an easy Sunday without race-effort work.

Gave Tuesday shortens to 4 × 6 after last Sunday's blocks.

W25Mar 1specificplanned420/11126.4%index 1.06SubT 6x6m @ 7:59SubT 4x10m @ 8:15Easy 40m, 6 stridesLong 115m, HM 1x35m @ 7:59Tue main-4 · Thu upper35 continuous
reasoning

Job the last specific step: 35 minutes continuous at HM effort, two weeks out.

Priority Sunday's 35.

Stepped continuity 2 × 20 → 35.

Lifts Tuesday retain; no Saturday legs.

Gave Saturday, to keep Sunday's 35 clean. Sub-threshold reads about 26% because Sunday's blocks are counted in it — the week doing its job, not an overshoot.

W26Mar 8taperplanned355/4713.2%index 0.82SubT 4x6m @ 7:59SubT 2x10m @ 8:158x45/15 @ 7:45Long 75mTue main-5 · Thu upperTaper begins
reasoning

Job the ten-day taper starts Thursday. Keep frequency and intensity, shed volume: about 85% of platform.

Priority Saturday's 8 × 45/15, eight days out.

Stepped down: Tuesday 4 × 6 after the 35, Thursday to half its reps, the long run 75 a week out.

Lifts rung 5 on Tuesday; nothing on Saturday.

Gave volume, not intensity.

W27Mar 15taperplanned325/28race wkindex 0.95SubT 3x6m @ 7:59SubT 1x10m @ 8:15Easy 25m, 4 stridesUnited Airlines NYC Half · A raceoffNYC Half
reasoning

Job race week at about half the platform, race excluded, with seven runs and the anchors as touches.

Priority Sunday.

Lifts none.

Gave everything but frequency and a little intensity.

RPE is the weight for each work set: 6 leaves about four clean reps, 7 about three, 8 about two. Warm up 5–8 minutes, then two or three lighter sets of the first lift. No max testing, no failure sets.