Goal race
NYC Marathon
16 weeks out · target finish 3:45 · base phase
Week focus
Build aerobic volume
Marathon OS
Demo workspace · auth-ready
Today readiness
Sleep
7h 20m
Soreness
Low
Energy
Good
Plan
This week
Mon
Easy reset
3 miles · conversational
Tue
Interval set
6 x 800m · 5K effort
Wed
Mobility
20 min hips + calves
Thu
Tempo
5 miles · steady
Sat
Shakeout
2 miles · strides
Sun
Long run
12 miles · easy finish