2026-10-26 · 21.10 km
Race-day readiness
If you hold your current 66 load per day
Form above about +10 on the day is where most people race well. Cutting volume to roughly 55% for the last 14 days moves you from -1 to +16 without losing meaningful fitness.
The course
20.85 km · 72 m up · 71 m down
Race plan
Even effort, not even pace · for 1:30:00
Each kilometre is scaled by what its gradient actually costs, then the whole plan is normalised to land on the target. Running the hills at your flat pace is how a race gets away from you.
| Km | Grade | Target | Split | Elapsed |
|---|---|---|---|---|
| 1 | -1.0% | 4:07 /km | 4:31 | 4:31 |
| 2 | -1.0% | 4:08 /km | 4:08 | 8:39 |
| 3 | -0.5% | 4:14 /km | 4:14 | 12:53 |
| 4 | +0.1% | 4:23 /km | 4:22 | 17:15 |
| 5 | +0.7% | 4:31 /km | 4:31 | 21:46 |
| 6 | +1.0% | 4:36 /km | 4:36 | 26:21 |
| 7 | +1.0% | 4:36 /km | 4:36 | 30:57 |
| 8 | +0.7% | 4:31 /km | 4:31 | 35:28 |
| 9 | +0.1% | 4:22 /km | 4:22 | 39:50 |
| 10 | -0.5% | 4:14 /km | 4:14 | 44:03 |
| 11 | -1.0% | 4:03 /km | 3:58 | 48:01 |
| 12 | -1.1% | 4:02 /km | 4:02 | 52:03 |
| 13 | -0.8% | 4:06 /km | 4:05 | 56:08 |
| 14 | -0.2% | 4:13 /km | 4:13 | 1:00:21 |
| 15 | +0.4% | 4:22 /km | 4:21 | 1:04:42 |
| 16 | +0.9% | 4:29 /km | 4:29 | 1:09:11 |
| 17 | +1.1% | 4:31 /km | 4:31 | 1:13:42 |
| 18 | +0.9% | 4:29 /km | 4:28 | 1:18:10 |
| 19 | +0.4% | 4:22 /km | 4:21 | 1:22:31 |
| 20 | -0.3% | 4:13 /km | 4:12 | 1:26:43 |
| 21 (799 m) | -0.8% | 4:06 /km | 3:17 | 1:30:00 |
Training block
7 weeks · peaks at 96 km in week 5
Built from what you are running now, not from a template. Volume rises across the block, backs off every fourth week, and the heaviest week lands just before the taper. Every session is a band off your own curve, so it stays right as you get fitter.
Your weeks land on both sides of the plan rather than drifting one way -- 3 of 7 on target, and the rest split. The totals come out at 95%, so the volume is roughly right and the week-to-week shape is not.
| Week | Phase | Volume | Long run | Key sessions |
|---|---|---|---|---|
| 1 · 7 to go | Base | 60 km | 15.6 km |
Steady 4:35–4:51 /km
20-30 min continuous, comfortably hard
Strides 3:46–3:58 /km
6 x 20 s relaxed and fast off a jog |
| 2 · 6 to go | Base | 66 km | 17.2 km |
Steady 4:35–4:51 /km
20-30 min continuous, comfortably hard
Strides 3:46–3:58 /km
6 x 20 s relaxed and fast off a jog |
| 3 · 5 to go | Build | 73 km | 21.8 km |
Threshold 4:16–4:27 /km
3 x 8 min with 2 min jog
Intervals 4:00–4:12 /km
6 x 3 min hard with 2 min jog |
| 4 · 4 to go | Build easy | 61 km | 18.3 km |
Threshold 4:16–4:27 /km
3 x 8 min with 2 min jog
Intervals 4:00–4:12 /km
6 x 3 min hard with 2 min jog |
| 5 · 3 to go | Peak | 96 km | 32.0 km |
Race pace 4:35–4:51 /km
2 x 20 min at goal pace inside the long run
Threshold 4:16–4:27 /km
4 x 8 min with 2 min jog |
| 6 · 2 to go | Taper | 53 km | 13.2 km |
Sharpener 4:16–4:27 /km
10 min easy, 6 x 90 s at race effort, 10 min easy |
| 7 · 1 to go | Taper | 34 km | 8.4 km |
Sharpener 4:16–4:27 /km
10 min easy, 6 x 90 s at race effort, 10 min easy |
A schedule, not a prescription. It has no idea whether you slept, and the readiness read on the dashboard is the thing that should override it.
Fuelling
for 1:37:11 of running
30-60 g of carbohydrate an hour. A single sugar is fine at this rate; the gut absorbs it without help.
Drink to thirst inside this range rather than to a schedule. Overdrinking dilutes your blood sodium, which is more dangerous than mild dehydration and does put runners in hospital every year.
Roughly when
| At | Take | Running total |
|---|---|---|
| 14:32 | 22 g | 22 g |
| 43:35 | 22 g | 44 g |
| 1:12:39 | 22 g | 66 g |
Spaced evenly rather than crammed late: the gut empties at a rate, and a backlog does not clear once you are working hard. Nothing in the last ten minutes, because it would not be absorbed in time to matter.
For a race this long, 36-48 hours of high-carbohydrate eating beforehand measurably helps. It is about eating more carbohydrate, not more food -- and the training taper is what makes room for it. Aim for 8–12 g of carbohydrate per kilo of body weight per day, for the two days before.
These are the published consensus ranges (Jeukendrup 2014; the joint position stand of the Academy of Nutrition and Dietetics, Dietitians of Canada and the ACSM, 2016), not personal advice. Gut tolerance is individual and 90 g/h is a trained capacity rather than a starting point — practise it in training, never first on race day.
Split targets
Slightly negative — 1% steadier out, 1% quicker back
| Checkpoint | Projected | Goal |
|---|---|---|
| 5K | 23:16 | 21:33 |
| 10K | 46:31 | 43:05 |
| 15K | 1:09:23 | 1:04:15 |
| 20K | 1:32:11 | 1:25:22 |
| Finish | 1:37:11 | 1:30:00 |