Plan review (coach notes)

Based on current plan files and logs (running + swimming + strength).

Issues / risks

Running volume for the sub-2:00 goal is on the low side: the plan peaks at about 3-3.5 h/week, but a sustainable sub-2 typically requires 4-5 h/week or ~30-45 km/week (building gradually).
Shin splints persist, yet calf strength work is sometimes "near failure" on run days — risk of flare-up without 24-48 h separation.
Running zones are based on HRmax, but the actual half marathon averaged 174 bpm (Z5) — zones may be shifted, Z2 may be inaccurate.

Running: build up to 4 sessions per week in build/develop phases (add 1 short Z1-Z2 20-30 min run or increase duration of existing runs), maintaining +10% rule and deload weeks.
Neuromuscular work once a week: 4-6 x 20 sec strides after an easy run (if no shin pain).
Strength: add 1-2 compound posterior chain movements (RDL/deadlift, hip hinge, step-up/split squat) with moderate load and progression.
Testing: CSS test in swimming and a 20-min threshold test in running every 8-10 weeks to recalibrate zones.

In "speed" swim sessions, don't go all-out — stay "fast but controlled" while base and technique are still developing.
If shins are aching, reduce calf load (RPE 7-8) and drop "near failure" on run days.

Not mandatory for the half marathon goal, but useful as low-impact volume and a plan B when shins hurt.
If adding: 1 session Z2, 30-60 min per week, replacing an easy run or on a rest day (if recovery allows).

The schedule links to the rehab reference in knowledge/rehab-shinsplints.md — makes sense to keep it there as the primary source.
For tracking running progress, best to log on a consistent surface (treadmill or outdoor).