Running has been a struggle the first two days of this week. I’m dealing with some fatigue, which is putting me back a bit on my planned speed runs. As an alternative, I completed a 33-minute recovery run today. I will complete another recovery run on the treadmill tomorrow morning, depending on how my travel goes tonight.
Running
Week 4 of my half marathon training plan
This week’s training schedule was difficult to complete as my workdays are long, and my nights are shorter than I’m used to. I adjusted my Sunday long run to a 40-minute recovery run on the track.
Next week will be another tough week to complete. I’m thinking of doing this week’s training again next week to compensate for this. Extending my 12-week schedule to a 13-week schedule isn’t an issue as I haven’t planned for a race (yet).
| Date | Duration | Average Heartbeat |
Distance | Pace | V02Max | HRV | RHR |
|---|---|---|---|---|---|---|---|
| Week 4 | 2:43:14 | 148 bpm | 25,21 km | 6:29 | 43,1 | 61 ms | 58 bpm |
| 20250406 | 40:00 | 149 bpm | 6,61 km | 6:03 | 43,3 | 58 ms | 56 bpm |
| 20250405 | 45:00 | 156 bpm | 6,96 km | 6:28 | 43,2 | 60 ms | 57 bpm |
| 20250405 | 15:00 | 146 bpm | 2,31 km | 6:30 | 43,2 | 60 ms | 57 bpm |
| 20250402 | 37:16 🏨 | 145 bpm | 5,59 km | 6:40 | 44,0 | 62 ms | 60 bpm |
| 20250401 | 25:56 🏨 | 143 bpm | 3,74 km | 6:56 | 41,6 | 64 ms | 61 bpm |
My weekly totals:
| Date | Duration | Average Heartbeat |
Distance | Pace | V02Max | HRV | RHR |
|---|---|---|---|---|---|---|---|
| Week 4 | 2:43:14 | 148 bpm | 25,21 km | 6:29 | 43,1 | 61 ms | 58 bpm |
| 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.
Indoor runs on the treadmill are marked with a 🏨 emoji.
Run Log 20250402
After yesterday’s run, I completed another interval run today to take advantage of the treadmill’s fixed paces. Total distance covered in 37 minutes: 5,59 kilometers.
🔥 5:00 Warm-Up
👟00:30 at 5:30 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
—
👟00:30 at 5:00 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
🔁 Repeat 9 times
—
👟00:30 at 5:30 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
—
👟00:30 at 5:00 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
🔁 Repeat 9 times
❄️ Cool-Down
Run Log 20250401
I was back on the treadmill today, where I completed the ‘hill’ workout below at an incline of 4%. I covered a total distance of 3,75 kilometers at an average pace of 6.56 per kilometer.
🔥 5:00 Warm-Up
👟 1:00 at 6:00 per km at 4% incline
👟 2:00 active recovery at 7:30 per km at 0% incline
👟 0:45 at 5:00 per km at 4% incline
👟 1:30 active recovery at 7:30 per km at 0% incline
👟 0:30 at 4:00 per km at 4% incline
👟 1:00 active recovery at 7:30 per km at 0% incline
🔁 Repeat 3 times
❄️ Cool-Down
Week 3 of my half marathon training plan
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.