Yesterday's reset run is filed. Today is rest — Friday is what matters.
Toronto Half Marathon · 4.0 / 32 km
10.3
CTL
-16.2
TSB · building
18
Days left
Last run
15 Apr · 5:51 am
🌅
Morning Run
130 bpm · 7.45/km · 22m elev · 30min
4.0 km
-8.0 km vs Afternoon Run · +0.19/km
Coach analysis
perfect early-week recovery run before peak build week
Week 5 peak build: short and easy to start, leading into the 16 km dress rehearsal long run this weekend. Right pace, right effort for this point.
This week
4.0 · 32 km target
· Mon — Easy run (optional bonus)
· Tue — Rest
✓ Wed — Morning Run — 4.0 km
→ Thu — Rest
· Fri — Tempo / Quality
· Sat — Easy (optional)
· Sun — Long run — priority
Running weather
5-9am
☀️ Thu 16 Apr9°C
☀️ Fri 17 Apr11°C
☀️ Sat 18 Apr8°C
Weekly volume
last 6 weeks
Thursday: rest day
2026-04-16
No running today. Yesterday's 4 km did its job — rhythm restored, nothing spent. The only job today is to arrive at Friday's quality session with full freshness.
Open questions
2
How did the foot feel yesterday evening after the 4 km, especially around the 5th metatarsal?
Is Friday morning still the best slot for the tempo session?
Friday: first quality session
Tempo 5 km at 5:45-5:50/km with 10 min easy warmup and cooldown. This is the first real effort since the metatarsal. Keep it controlled — finish wanting more, not proving fitness. If the foot talks, cut to easy and log it.
Sunday: 16 km dress rehearsal
Long run at conversational pace — the furthest you will go before taper. If Friday and Sunday both land clean, this is the best training week since the injury. Two sessions that count, nothing else.