Race Ready

Coach updated 2026-04-12 10:20 ET
Race countdown
Toronto Half Marathon
2026-05-03 · 21.1 km
21d
Whole Enchilada 25k
2026-06-20 · 25 km
69d
This week
Week 4 of 14
Restart + Build
Volume target 25 km
Actual so far 20.1 km
Long run target 12 km
Sessions logged 3
Today — Sun
Long Run
12 km easy. PRIORITY session. Test first gel at km 8.
Today
Best window
Best window: around 23:00. Why: wind stays manageable around 4 km/h, rain risk stays lower at about 2%. If you wait for that slot, still keep the run easy rather than trying to upgrade the day.
Execution
Start easier than feels necessary. Keep the whole run conversational, and take the gel at km 8.
Avoid
Do not turn the middle of this into a moderate effort day just because the legs feel decent.
Success today
Success today is 12 km done easy, foot quiet, gel tested, and no late-run grind.
Priority
Priority is still the long run.
Coach says
The week is mostly in place, but the long run is still the one that matters. Get it done easy rather than adding more quality.
latest analysis · week read, not system logic
Last run
8.0 km
Afternoon Run · 2026-04-10
Pace 6:33/km
Duration 52m
Avg HR 153 bpm
Type Run
Shoe HOKA Bondi
Shoe km 12 km
Recovery / risk
Yellow
Last run carried some load. Keep the next one honest and easy.
Source: recent run profile.
Planned vs actual
Likely done
Recovery Easy
Bonus Long Run
Tempo / Quality
Match basis: Recovery Easy (run-data), Bonus Long Run (run-data), Tempo / Quality (run-data)
Remaining
Long Run
Last workout structure
Warmup2.66 km · 6:43/km
Tempo block 13.69 km · 6:19/km
Tempo block 20.62 km · 6:09/km
Cooldown1.00 km · 7:15/km
Next coaching note
Priority is still the long run. Keep it easy, test the gel, and don’t turn it into a tempo day.
Weekly volume trend
W1W2W3W4
Blue bars = actual km, amber ticks = target.
Recent run distances
4.0R15.0R28.1R34.0R48.0R5
Recent run distances in km. Long-run build should keep trending up without spikes.
Changes log
2026-04-12
Truthfulness and timestamp fixes
Switched visible timestamps to ET, tightened Coach says, improved workout labels, and made Planned vs actual less misleading.
2026-04-12
Dashboard structure pass
Added Coach says, Planned vs actual, Recovery / risk, and Last workout structure cards.
View full changes log