Everything your watch records, plus the road to a half marathon on 13 February 2027. The plan rebuilds itself from your real data every time you open this, so you are never behind schedule.
Today · 2026-08-06
Easy run/walk
2 min run / 2 min walk, 30 to 40 min, keep HR under 140
Easy run/walk. Jog gently, then walk, then repeat, for 30 to 40 minutes total.
This is the session that actually builds your engine. Running slowly for a long time is what grows blood volume, builds capillaries and makes your heart push more blood per beat. Running hard does not do that, it just makes you tired. The walk break is not a rest, it is the mechanism, because it keeps your heart rate low enough for the adaptation to happen at all.
Heart rate under 140. That is the only number that matters here.
The plan
What was planned sits on top, what you actually did sits underneath, with running and walking counted separately so a walk is never credited as a run.
week of Jul 13
week of Jul 20
week of Jul 27
week of Aug 3
week of Aug 10
week of Aug 17
week of Aug 24
Only the length of your longest session matters. Everything else follows from it.
| Date | Longest session | Roughly | Status |
|---|---|---|---|
| 2026-10-01 | 50 min | 3 mi | met |
| 2026-11-15 | 75 min | 5 mi | upcoming |
| 2027-01-01 | 105 min | 8 mi | upcoming |
| 2027-01-17 | 135 min | 10 to 11 mi | upcoming |
| Date | Type | Total min | Run min | Walk min | Longest bout | Run HR |
|---|---|---|---|---|---|---|
| 2026-08-05 | running | 35 | 21.0 | 13.7 | 21.0 | 175.4 |
| 2026-08-04 | strength training | 27 | — | — | — | — |
| 2026-08-03 | running | 41 | 20.1 | 18.6 | 19.7 | 165.3 |
| 2026-07-30 | strength training | 41 | — | — | — | — |
| 2026-07-29 | running | 60 | 0.2 | 40.3 | 0.2 | 117.0 |
| 2026-07-22 | indoor cardio | 32 | — | — | — | — |
| 2026-07-21 | running | 45 | 0.1 | 44.4 | 0.2 | 125.0 |
| 2026-07-17 | running | 52 | 26.5 | 24.1 | 26.5 | 170.1 |
| 2026-07-16 | running | 47 | 0.0 | 45.8 | 0.0 | — |
| 2026-07-15 | running | 65 | 18.5 | 44.5 | 18.1 | 162.0 |
| 2026-07-14 | running | 51 | 0.0 | 50.6 | 0.0 | — |
| 2026-07-09 | running | 76 | 0.1 | 54.1 | 0.1 | 110.5 |
Workouts explained
Four kinds of session, and one for when you are travelling. Nothing else.
Heart and fitness
Resting heart rate is the clearest single sign that base training is working. It falls slowly, over months, and it is the number to watch.
Resting heart rate
57.5bpm · 14 day avg
down 0.6 versus the previous two weeks · latest 56
Healthy for your age. It fell from 59 to 57 over the last month, which is the direction you want.
VO2 max
36ml/kg/min
Fair for 41. Good starts around 42
Losing 20 lb alone would move this to about 40, because the number is measured per kilogram of you.
Predicted half marathon
3:06today
Target is 2:20 to 2:30 by February
This prediction assumes your current fitness. It will fall as the base builds.
Sleep
Your hypothesis is that these numbers are caused by carrying extra weight and will improve as you approach 190 lb. This section is the test. The shaded band on each chart is the healthy range.
Sleep duration
6.1hours · 14 day avg
down 0.2 versus the previous two weeks · latest 5.88
Below the 7 hour floor the plan asks for. This is the single biggest lever on how hard your easy runs feel.
Blood oxygen overnight
91.7percent · 14 day avg
up 0.1 versus the previous two weeks · latest 94.0
Averaging below 93 percent is low. Together with your REM sleep this is the pattern worth showing a doctor.
Lowest oxygen dip
79.5percent · 14 day avg
down 0.7 versus the previous two weeks · latest 84
Single dips mean little on a wrist sensor. A repeated pattern of them is what matters.
REM sleep
9.1percent · 14 day avg
up 0.4 versus the previous two weeks · latest 10
Healthy is 21 to 31 percent. Yours sits near 10, which is the marker most consistent with disrupted sleep.
Body
Weight is the single biggest multiplier on your aerobic fitness, because VO2 max is measured per kilogram. It is also the axis the sleep experiment turns on.
Weight
210.0lb
One weigh in so far, logged 2026-08-05
BMI 29.5, body fat 26.5 percent. Target is about 190 lb.
The arithmetic
20lb to lose
210 today, about 190 is the target
Your absolute aerobic capacity is roughly 3.4 litres per minute. Losing 20 lb without changing your heart at all would move your VO2 max from 36 to about 40, and take roughly 8 beats per minute off the same running pace.
Daily activity
Steps
4444.8today · 14 day avg
down 2,265 versus the previous two weeks · latest 8,330
Goal is 10,000. Steps outside training still count toward general health.
Stress average
40.9of 100 · 14 day avg
down 2.4 versus the previous two weeks · latest 37
Garmin infers this from heart rate variability through the day. Useful as a trend, not as a single day.
Body battery peak
62.4of 100 · 14 day avg
down 0.3 versus the previous two weeks · latest 75
How full the tank got each day. A peak that never clears 75 usually means sleep, not training.
You have shown up 3 times this week.
Nothing here needs to be perfect. The plan already assumes you will miss weeks, travel, and come back. The only thing that actually matters is that you come back, and this page will always tell you exactly where to restart.