Plan Goal
Build to a confident, sustainable half-marathon using RPE (1–10) as your north star: steady Z2 time-on-feet, gentle Z3 introductions, optional short strides, and smart deloads—maximising durability, not drama.

Perfect For
✅ Newer runners or returners who prefer feel over numbers.
✅ 3–4 run sessions/week (optional light admin/strides most weeks).
✅ Happy to use the talk test + RPE cues to keep easy days truly easy.
✅ Flexible with life—we’ll downshift when sleep/stress says so.

Recommended Add-Ons
✅ Strength 2×/wk (simple full-body: hinges, squats, pushes, pulls; 25–35 min).
✅ Mobility “little and often” (5–10 min on easy days).
✅ Fuelling practice on long runs ≥70 min (30–45 g carbs/hr + sips of fluid).
✅ Form strides (4–6 × 10–15 s) most weeks once base is rolling.

What You’ll Finish With
A repeatable long run, steadier pacing by feel, better post-run legs, and race-day confidence that you can hold form to the line—without training tired all cycle.

RPE ↔ SPC Zone Anchors

Z1: RPE 2–3 — Very easy; can chat freely.

Z2: RPE 4–5 — Easy-steady; chat mostly OK.

Zone X: RPE 5–6 — Between easy and steady; controlled.

Z3: RPE 6–7 — Comfortable-hard; short phrases.

Zone Y: RPE 7–8 — Hard but tidy; single words.

Z4: RPE 8–9 — Very hard; maintained only briefly.

Z5: RPE 9–10 — Maximal; only in strides/very short surges (optional).

Safeguards Built In

Weekly RPE + life-metrics check: if sleep/stress is off, we auto-downshift.

Deloads every 4th week to lock in adaptation.

No back-to-back quality; long run never paired with maximal work.

Kit & Race Practice

Test shoes/socks on ≥2 long runs; carry simple gels/chews and sip fluids.

Practice start-easy by feel; settle to “conversational but purposeful” effort, then hold.