Mon 27 
4.2 mi 8:01/mi usual loop Tue 28 
5.6 mi 8:01/mi tracks Wed 29 today 
8.4 mi 8:05/mi feeling froggy Thu 30 open Fri 31 open Sat 01 open Sun 02 open
4.2 mi 8:01/mi usual loop Tue 28 5.6 mi 8:01/mi tracks Wed 29 today 8.4 mi 8:05/mi feeling froggy Thu 30 open Fri 31 open Sat 01 open Sun 02 open The block — 12 weeks · actual vs. plan every week →
W1 base 49.5–57.7 0.0 W2 base 50.0–58.3 0.0 W3 build 54.5–63.6 0.0 W4 build 56.0–65.3 0.0 W5 build 62.0–72.4 0.0 W6 build 60.3–70.4 0.0 W7 cutback 54.7–63.8 0.0 W8 peak long 55.4–64.6 0.0 W9 cutback 52.4–61.1 0.0 W10 peak 63.3–73.9 0.0 W11 taper 43.6–50.9 0.0 W12 race 42.1–49.2 0.0 Anchored on your 2023 rva build (goal met) — its weekly mileage, long-run progression, and layout set the plan; ranges are a band around it. Informed by 6 marathon builds (2021–2026); non-race long runs capped at 22 mi. Sessions from your Strava descriptions; paces from moving time.