Sciatica mode active. All running suspended. Do not reduce distance
and continue — stop completely. Return criteria: pain-free walking at
normal pace for 48 hrs minimum. Resume at 50% of previous long run
distance at easy effort only. Do not return to quality runs or
threshold work until 2 pain-free easy runs are complete.
Apply daily
Non-negotiables
Execution
One quality run per week
Easy runs stay easy. No drifting
Long run stays conversational unless the plan says otherwise
Never increase long run distance and strength difficulty in
the same week
Sciatica — running suspended
All running stopped until pain-free walking at normal pace for
48 hrs minimum
Do not reduce distance and continue — stop completely
Strength sessions continue on their training days with runs
removed
Refer to your training page for exercise-level modifications
Monitoring
If pace drops for 2 consecutive weeks, reduce strength
intensity for 1 week before adjusting run targets
If HR at a fixed pace rises more than 5% over 2 consecutive
weeks on the same route and conditions, treat as equivalent to
a pace drop — reduce strength intensity for 1 week
Record splits. Adjust next week, not mid-run
If form breaks or breathing spikes, slow down
Progression
Increase long run by +1 km (0.6 mi) per event, never more than
10% of total weekly mileage
Every 4th week, hold mileage for adaptation
If fatigue stacks for 2 weeks, reduce volume 10 to 15% for 1
week
Velocity + Structure: cap Sat long run at 15K until Tue and
Thu strength shows no degradation across 2 consecutive deload
cycles
Pacing
Use the ladder. Stop guessing
If you cannot hold the target range for the full session, you
started too fast
Finish with control. The last mile should not be a rescue
Return to running
Resume at 50% of previous long run distance at easy effort
only
Do not return to quality runs or threshold work until 2
pain-free easy runs are complete
Do not increase strength complexity and run distance in the
same return week
HR and pace will be elevated on return — do not chase prior
benchmarks for at least 2 weeks
Pacing ladder
Control
How to use
Pick a target effort, then lock the pace range
If you cannot hold the range for the full session, you started
too fast
Finish with control. The last mile should not be a rescue
Effort
Feel
Pace
Easy
Conversational
+60 to +120 sec per mile from 10K pace
Steady
Comfortably hard
+30 to +60 sec per mile from 10K pace
Tempo
Controlled burn
Half marathon pace to +10 sec per mile
Threshold
Hard, repeatable
10K pace to +15 sec per mile
Intervals
Sharp
5K pace to 3K pace
Distance Targets
Form | aerobic base + durability | 7:30 / mi | 4:39 / km
Frame | aerobic strength + threshold development | 7:10 / mi |
4:27 / km
Structure | performance sharpening | 6:52 / mi | 4:16 / km
Output | sub-90 execution | 6:40 / mi | 4:08 / km
Mile splits cumulative
Mile
Form
Frame
Structure
Output
1
7:30
7:10
6:52
6:40
2
15:00
14:20
13:44
13:20
3
22:30
21:30
20:36
20:00
4
30:00
28:40
27:28
26:40
5
37:30
35:50
34:20
33:20
6
45:00
43:00
41:12
40:00
7
52:30
50:10
48:04
46:40
8
60:00
57:20
54:56
53:20
9
67:30
64:30
61:48
60:00
10
75:00
71:40
68:40
66:40
11
82:30
78:50
75:32
73:20
12
90:00
86:00
82:24
80:00
13
97:30
93:10
89:16
86:40
13.1
98:15
93:53
90:00
87:20
Kilometer splits cumulative
KM
Form
Frame
Structure
Output
1
4:39
4:27
4:16
4:08
5
23:15
22:15
21:20
20:40
10
46:30
44:30
42:40
41:20
15
69:45
66:45
64:00
62:00
20
93:00
89:00
85:20
82:40
21.1
98:07
93:52
89:59
87:15
Long run
Progression
Progression rule
Increase distance only after 2 stable weeks at the current
distance
Increase by +1 km (0.6 mi) per event, never more than 10% of
total weekly mileage
Every 4th build cycle, hold distance and focus on smoother
pacing
Velocity + Structure: cap Sat long run at 15K until Tue and
Thu strength shows no degradation across 2 consecutive deload
cycles
Monitoring
If pace drops for 2 consecutive weeks on the same route and
conditions, reduce strength intensity for 1 week before
adjusting run targets
If HR at a fixed pace rises more than 5% over 2 consecutive
weeks on the same route and conditions, treat as equivalent to
a pace drop
Do not attempt to run through either signal — reduce strength
first, then reassess
Form checks
Cadence stays consistent
Shoulders stay down
Breathing stays controlled
No late-run collapse
Return from injury
Pain-free walking at normal pace for 48 hrs minimum before
first return run
First run: 50% of previous long run distance at easy effort
only
No quality runs or threshold work until 2 consecutive
pain-free easy runs are complete
Do not increase strength complexity and run distance in the
same return week
HR and pace will be elevated on return — do not chase prior
benchmarks for at least 2 weeks
Disclaimer. This page is informational only. Not medical advice.
Consult a qualified professional and train within your limits.