YOUR SESSION
Race day is at the end of week 24. Move the start if you need more recovery or another base block.
These are adjustable starting guides, not measured training zones. Easy conversation takes priority. Refresh them after a new benchmark.
Keep full sentences comfortable, around 2–3/10 effort. The pace range is a starting guide. Slow down, walk a hill or use run/walk when needed.
Work intervals should feel about 6/10. Finish with your form intact. The displayed faster pace is for the work intervals; warm-up, recoveries and cool-down are easy and included in the distance.
A treadmill run can replace the scheduled outdoor run. Match the intended effort rather than forcing a machine speed. A fan helps. Keep weekend long runs outdoors when practical.
5:41/km is a future half-marathon target, not today's easy pace. Before a sub-2 attempt, look for a recent 10 km around 54 minutes or 5 km around 26 minutes, comfortable 16–18 km endurance and several consistent weeks. No single test guarantees the finish time.
Three runs a week initially; four from week 9. Stop long runs at 2 hours 15 minutes or the planned distance, whichever comes first. Repeat a comfortable week when needed. New pain or persistent fatigue is a reason to reduce training and reassess.
Pace and benchmark guidance adapted from your reviewed running plan. Pace ranges are adjustable in settings.
moriamo runs
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moriamoRUNS