Summary: a four-phase build (Foundation, Build, Peak, Taper) with a cutback week every fourth week, two strength sessions weekly, and a peak long run of 32 km in Week 13 — six weeks later than v1 scheduled the same distance.
Change reason: v1's mileage ramp broke the ~10%-per-week guideline badly enough in the first five weeks that the author revised it unprompted, before the formal doctor review began. Full reasoning in the journal entry.
Week by week
| Week | Phase | Target mileage | Long run | Notes |
|---|---|---|---|---|
| W1 | Foundation | 24 km | 8 km | 3 easy runs + 2 strength sessions |
| W2 | Foundation | 27 km | 10 km | |
| W3 | Foundation | 30 km | 11 km | |
| W4 | Foundation | 22 km | 8 km | Cutback week + strength benchmark test |
| W5 | Build | 32 km | 14 km | Tempo intervals begin |
| W6 | Build | 35 km | 16 km | |
| W7 | Build | 38 km | 17 km | |
| W8 | Build | 28 km | 13 km | Cutback week |
| W9 | Build | 40 km | 18 km | |
| W10 | Peak | 44 km | 20 km | Goal-pace long-run segments introduced |
| W11 | Peak | 47 km | 22 km | |
| W12 | Peak | 34 km | 15 km | Cutback week |
| W13 | Peak | 42 km | 32 km | Peak long run |
| W14 | Taper | 32 km | 16 km | |
| W15 | Taper | 24 km | 12 km | |
| W16 | Taper | 16 km | 8 km | |
| W17 | Race week | 10 km | — | BYD Singapore Marathon 2026 race day — 4 Dec 2026 |
All figures are targets from the written plan, not logged training. Actual sessions appear on the Plan vs. actual view and the Dashboard as weeks complete.
Affected sessions
All 17 weeks of running volume, plus the addition of a second weekly strength session throughout.