Post-Toronto Half revision for Whole Enchilada: hamstring recovery gate, trail durability, downhill tolerance, strength/mobility, and fueling specificity. Weekly km are ceilings until the left hamstring is quiet. Non-running protocol lives at memory/whole_enchilada_non_running_protocol.md and should guide daily coaching alongside this formal weekly plan.
Race
Toronto Half MarathonDone
2026-05-03 · Road · 2:00:00
Completed
result
Race
Whole Enchilada 25k
2026-06-20 · Trail
11
days
Volume compliance
actual vs plan
Injury/Rehab
Wk 1
Injury/Rehab
INJURY WEEK. Foot rehab. Peloton cross-training to maintain cardio base. No running.
10 km
Wk 2
Injury/Rehab
INJURY WEEK. Continued Peloton. Foot improving but not cleared for running. Cross-training only.
10 km
Restart + Build
Wk 3
Restart + Build
RESTART. First run back Apr 2 (4km, 6:39/km — encouraging). Build to 8km long run this weekend. Easy effort only.
18 km
Wk 4
Restart + Build
Ramp week. Mon 8km carry-over from W3 (done). Optional Wed recovery (foot-gated). Fri tempo. Sun 12km long run — the key confidence builder. Test first gel at km 8.
25 km
HM Build
Wk 5
HM Build
Peak build. 16km long run is the dress rehearsal distance. Run last 3km at race pace (5:40/km). This is the biggest week.
32 km
Wk 6
HM Build
Cutback week. Reduce volume 30%. Keep one tempo session. Legs will feel heavy — that's normal. Trust the work.
22 km
HM Taper
Wk 7
HM Taper
RACE WEEK. Mon shakeout only. Fri 15min easy. Sat rest. Sun: Toronto Half Marathon. Goal B: sub-2:00.
15 km
Trail Conv.
Wk 8
Trail Conv.
POST-HM RECOVERY / QUAD GATE + NYC BUSINESS TRIP. Weekly km is a ceiling, not a target. Daniel travels to NYC Mon afternoon through Fri evening, staying at the Grayson Hotel near Bryant Park, with high walking load expected. Treat walking as training load. Central Park run is optional only if quad gate is Green; otherwise walk the park and preserve recovery. No long-run obligation, no hills/descents/technical work, no loaded strength. Whole Enchilada-specific work starts only after two flat easy runs on separate days with no next-morning worsening.
18 km
Wk 9
Trail Conv.
RE-ENTRY + FIRST TRAIL EXPOSURE. Ceiling 22-28km only if Week 8 gate passed. Keep trail easy and mild; focus on footing, hiking short climbs, conservative descents, daily 5-8 min mobility, and light strength twice. First fueling practice: carbs every ~35-40 min on long/easy trail run.
28 km
Wk 10
Trail Conv.
TRAIL DURABILITY BUILD. Rolling/trail terrain, time-on-feet focus. No hard road tempo. Controlled descents only: quick feet, short stride, no overstriding; stop if quad pull returns. Fuel 30-40g carbs/hour minimum test.
32 km
Wk 11
Trail Conv.
SPECIFIC TRAIL WEEK. Course-like terrain if possible. Focus on climb/hike/run transitions, controlled descents, fueling while moving, and daily 5-8 min mobility. Strength stays short; do not carry fatigue into the long run.
36 km
Trail Taper
Wk 12
Trail Taper
PEAK TRAIL SIMULATION. Ceiling 34-38km only if quad has been quiet for 2+ weeks. 20-22km trail/time-on-feet simulation; hike climbs early; no bombing descents. Full race fueling/electrolyte rehearsal.
38 km
Wk 13
Trail Taper
TRAIL TAPER STARTS. Reduce volume; keep feel for trail. 12-14km easy trail with a few short race-effort sections, not hard. Keep descents controlled and continue quad warning discipline. One light maintenance strength session early week only. Daily 5-8 min mobility. Confirm final kit/fuel list.
26 km
Wk 14
Trail Taper
RACE WEEK. 8-12km easy before race. No strength except mobility/activation. Whole Enchilada execution: hike climbs before forced, short stride on descents, fuel from 30-35 min onward, protect the left hamstring if early pull/tightness appears.