Summary: a straight-line mileage ramp from 25 km to 55 km over five weeks, held flat afterward, with one strength session a week and no cutback weeks. Only drafted in detail through Week 9 — the later weeks were never fully written before the revision.
Week by week (as drafted)
| Week | Target mileage | Long run |
|---|---|---|
| W1 | 25 km | 10 km |
| W2 | 32 km | 13 km |
| W3 | 40 km | 16 km |
| W4 | 48 km | 19 km |
| W5 | 55 km | 22 km |
| W6 | 55 km | 32 km |
| W7 | 55 km | 22 km |
| W8 | 55 km | 22 km |
| W9 | 55 km | 22 km |
Weeks 10–17 were never drafted in this version — the plan was replaced before that work happened.
Why it was replaced
The jump from Week 1 to Week 5 is roughly a 120% mileage increase in five weeks, with the long run reaching 32 km — the plan's eventual peak distance — by Week 6, and no cutback week anywhere in the structure. Measured against the commonly cited 10%-per-week guideline, that ramp is aggressive enough that the author revised it unprompted; see v2 and the journal entry explaining the change.