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Plan 2026: Boka Half Marathon sub-2:00

Goals

  • [ ] Swim 4 km continuously (November)
  • [ ] Boka Half Marathon < 2:00 (December 13)

Baseline Data (January 2026)

Parameter Value
Z2 running pace 9:20/km @ 129 bpm
Half marathon 2:10 @ Z5 (174 bpm avg)
Swimming 1,600m, 100m freestyle intervals
Injuries Shin splints, TFL/IT band

Principles

  • 80/20: 80% of training in Z2, 20% intensity
  • Gradual progression: volume +10% per week maximum
  • Recovery weeks: every 4th week -30%
  • Injuries first: if pain — back off, don't push through

Weekly Template

Day Morning Evening
Mon Swimming (technique) —
Tue — Run + strength
Wed Swimming (speed) —
Thu — Easy run + strength
Fri Swimming (volume) —
Sat Long run —
Sun Rest —

Swimming

Detailed plan: swim-progression-2026.md

Phase 1: BASE (January — March)

Goal: Aerobic base, heal injuries

Running

Month Tue Thu Sat (long) Total
Jan 35 min Z2 30 min Z2 60 min Z2 ~2h
Feb 40 min Z2 35 min Z2 70 min Z2 ~2.5h
Mar 45 min Z2 40 min Z2 75 min Z2 ~2.5h
  • 100% in Z2 (HR 125-135)
  • No intervals

Swimming → Phase 1-2

Expected Results

  • Z2 pace: 9:20 → 8:30/km
  • Swimming: CSS determined, 1000m continuously

Phase 2: BUILD (April — June)

Goal: Add tempo work, increase long run

Running

Month Tue Thu Sat (long) Total
Apr 45 min (15 tempo) 40 min Z2 80 min Z2 ~2.5h
May 50 min (20 tempo) 40 min Z2 90 min Z2 ~3h
Jun 50 min (20 tempo) 45 min Z2 90 min Z2 ~3h
  • 80% Z2 / 20% tempo
  • Tempo = "comfortably hard" (Z3-Z4)
  • Long run: up to 12-14 km

Swimming → Phase 2-3

Expected Results

  • Z2 pace: 8:30 → 7:45/km
  • Swimming: 1.5km continuously, CSS improved

Phase 3: DEVELOP (July — September)

Goal: Race pace work, long endurance runs

Running

Month Tue Thu Sat (long) Total
Jul 50 min (intervals) 45 min Z2 100 min Z2 ~3.5h
Aug 55 min (intervals) 45 min Z2 105 min Z2 ~3.5h
Sep 55 min (tempo+intervals) 45 min Z2 110 min Z2 ~3.5h
  • Tuesday: 4-6×800m or 3-4×1km
  • Long run: up to 16-18 km
  • 75% Z2 / 25% intensity

Swimming → Phase 4

Expected Results

  • Z2 pace: 7:45 → 7:15/km
  • Swimming: 3km continuously

Phase 4: PEAK (October — November)

Goal: Maximum race specificity

Running

Month Tue Thu Sat (long) Total
Oct 55 min (race pace) 45 min Z2 120 min Z2 ~3.5h
Nov 50 min (race pace) 40 min Z2 90-100 min Z2 ~3h
  • Long run: 18-20 km (once)
  • Race pace: 3-4×2km @ 5:40-5:50/km

Swimming → Phase 5-6

Expected Results

  • Z2 pace: 7:00/km
  • Race pace: 5:40-5:50/km
  • Swimming: 4km continuously ✓

Phase 5: TAPER (December 1-13)

Goal: Freshness for race day

Week Running volume What to do
Dec 1-7 -40% 2 short race pace sessions
Dec 8-12 -60% Z2 only, fresh legs
Dec 13 — RACE: Sub-2:00 🎯

Checkpoints

Date Running Swimming
End of March Z2 @ 8:30/km 2,000m/session
End of June Z2 @ 7:45/km 1km continuously
End of September Z2 @ 7:15/km 2.5km continuously
End of November Z2 @ 7:00/km 4km continuously
December 13 HM < 2:00 —

Recovery Weeks

Every 4th week of the month: - Running: -30% volume - Swimming: -20% volume - Strength: lighter or 1 session

Risks and Plan B

Risk Sign Action
Shin splints Pain while running -50% running, more swimming
Overtraining Fatigue, poor sleep Recovery week
Illness — Skip, don't try to catch up
Falling behind Z2 > 7:30 in October Target 2:05, not 2:00

Heart Rate Zones (reference)

Zone HR Usage
Z1 97-115 Recovery
Z2 116-134 Base (80% of training)
Z3 135-153 Tempo
Z4 154-173 Intervals
Z5 174-193 Racing (not training!)