Running

Week 3 of my half marathon training plan

30 March 2025 ·

I’ve adapted my running plan to this week’s leisure travel with my friends. I still completed five runs, of which two were in very warm temperatures in Marrakech, where I’ve been staying since Thursday.

Personal milestone: I enjoyed completing the half-marathon distance in Marrakech today. We ran the official parcours by following the gpx we downloaded.

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 3	3:44:11	155 bpm	37,52 km	5:58	43,3	64 ms	58 bpm
20250330	2:06:16	158 bpm	21,1 km	5:59	43,3	65 ms	58 bpm
20250328	40:05	160 bpm	7,01 km	5:43	43,2	62 ms	63 bpm
20250326	11:30	155 bpm	1,61 km	7:08	43,3	66 ms	55 bpm
20250326	16:15	161 bpm	3,39 km	4:47	43,3	66 ms	55 bpm
20250324	30:00	141 bpm	4,41 km	6:49	43,3	59 ms	60 bpm

My weekly totals:

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 3	3:44:11	155 bpm	37,52 km	5:58	43,3	64 ms	58 bpm
Week 2	3:23:30	148 bpm	33,4 km	6:05	43,3	62 ms	56 bpm
Week 1	3:19:48	151 bpm	32,63 km	6:08	43,4	54 ms	54 bpm

My run log has more 2025 running stats. My personal best in the half marathon is 1:43:07, which I’m trying to beat with this training schedule.

Half Marathon recovery run

30 March 2025 ·

I downloaded the Marrakech half marathon gpx and completed the course this morning with my friend who is training for the Rotterdam marathon. I can now say I finished my first half-marathon distance on the African continent.

Run Log 20250328 Marrakech

28 March 2025 ·

I’ve been in Marrakech since yesterday with three of my longest-standing friends. Two of them joined me this morning on a recovery run around the city.

Run Log 20250326

26 March 2025 ·

Today’s interval run was initially planned for yesterday morning, but I had to skip that run; my day was too packed to complete a training session next to everything else. This was intense training at an average pace of 4:47 per kilometer.

🔥 5:00 Warm-Up
1️⃣ Set 1
👟 90 seconds at 4:45 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 4:10 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 4:10 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 4:10 per kilometer
❤️‍🩹 60 seconds of recovery
2️⃣ Set 2
👟 90 seconds at 4:45 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 4:00 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 4:00 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 4:00 per kilometer
❤️‍🩹 60 seconds of recovery
3️⃣ Set 3
👟 90 seconds at 4:45 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 3:55 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 3:55 per kilometer
❤️‍🩹 60 seconds of recovery
👟 45 seconds at 3:55 per kilometer
❤️‍🩹 60 seconds of recovery
❄️ 1600m Cool-Down at 7:10 per kilometer

Week 2 of my half marathon training plan

23 March 2025 ·

This was another fun week for running, and I improved on almost all of my metrics compared to last week. My Friday 35-minute run included a 25-minute tempo run, which I could complete at 5:10 per kilometer.

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 2	3:23:30	148 bpm	33,4 km	6:05	43,3	62 ms	56 bpm
20250323	1:34:29	157 bpm	15,02 km	6:17	43,3	58 ms	60 bpm
20250321	35:19	153 bpm	6,34 km	5:34	43,3	75 ms	56 bpm
20250318	30:42	148 bpm	5,01 km	6:07	43,2	69 ms	55 bpm
20250317	27:57	152 bpm	5,01 km	5:34	43,4	55 ms	54 bpm
20250317	15:00	132 bpm	2,03 km	7:23	43,4	55 ms	54 bpm

My weekly totals:

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 2	3:23:30	148 bpm	33,4 km	6:05	43,3	62 ms	56 bpm
Week 1	3:19:48	151 bpm	32,63 km	6:08	43,4	54 ms	54 bpm

My run log has more 2025 running stats. My personal best in the half marathon is 1:43:07.