A real week — only the name is changed← Back to paceform.app
One week with Paceform.
Daniel is twelve weeks from his marathon. Swipe his build — ten cards, one story.
Monday · week 4
The week arrives — written, and explained.
Wednesday is the one that matters — protect it.
MonEasy · 8 k
WedSub-threshold · 4×8′
FriEasy + strides · 6 k
SunLong · 13 k, fast finish
Wednesday noon
Unsure? He just asks.
32° out today. Should I cap my heart rate?
Yes — under 172 on the reps. Let the pace drift; in heat, the effort is the workout.
And how do I fuel before it?
Light carbs two hours out and 500 ml of water. Nothing new on a workout day.
Thursday evening
Plans change. The week reshapes.
Coach
Family landing Sunday — noted. The long run is this week’s backbone, so it moves rather than shrinks. And it can’t sit on tired legs, so Friday gets lighter to pay for it.
Sunday → Saturdaymoved
Long run · 13 k
Fridayreshaped
Easy + strides · 6 k→Easy · 4 k
Nothing changes until you approve.
Next Monday
Every run, reviewed — rep by rep.
Even, capped, honest — exactly as asked.
Pacing5:07–5:114 s spread — even
HR controlpeak 169under the 172 cap
Recoveries2:00 heldall four, honest
Race day
The plan is already on his wrist.
Run the plan. The crowd will try to talk you out of it.
Race day · Sun 8 Nov
Marathon · 42.2 k
Race pace42.2 km · ~3h45
0–10 k5:25 /km — settle in
10–35 k5:20 /km — goal rhythm
35–42 krace it home
Fuel60–90 g carbs / hour
Sent to your watch — race morning