Auckland Marathon Build

A five-week branching training plan for the Auckland Marathon on Sunday 1 November 2026, then three weeks of recovery and rebuilding to the Kerikeri Half Marathon on Saturday 21 November.

• Overview: today's session, the decision map, weekly volume and key dates
• Plan: each week day by day, with why each run matters and what to fuel with
• Decisions: three branch points, with checkers for the 33 km and half marathon tests
• Stats: grouped into Training (fitness, fatigue and freshness to race day, monthly distance, easy heart rate at 5:30/km), Race fitness (marathon predictor, a threshold finder that looks for where your HR bends away from speed, whether your HR settles or keeps climbing at each pace, heartbeats per km), Form (stride vs cadence, cadence over time, hills) and Habits and records (morning vs evening, records, totals), all from Strava
• 5k races: every Tuesday Good George run and Saturday parkrun since 2025, best-ever times and the trend, distance per heartbeat, speed vs endurance, km pacing, temperature (from the Open-Meteo archive), a week-by-week attendance grid, and your best time on each course
• Overview also shows how each long run finished: the last 5 km against km 2–10
• Course: elevation and pace chart from the course GPX, course map on Esri map tiles (dark in dark mode), per-km pace plan and watch-pace adjustment
• Fuel: gel calculator, carb load and race breakfast amounts
• Race day: splits, checkpoint calculator and a race-morning timeline
• Kerikeri: the half marathon three weeks later. Target picker, elevation and per-km pace plan against your 2025 race, course map and sections, a readiness checklist and a race-morning timeline. The course comes from your 2025 Strava GPS (js/kerikeri.js)
• Stay healthy: rules for training without getting hurt

Plain HTML, CSS and JavaScript with no build step. Your choices and ticks are saved in your browser's local storage.

Send to Garmin (via intervals.icu)

scripts/push-intervals.mjs turns every run into a structured workout with pace targets and sends it to intervals.icu. intervals.icu then syncs it to Garmin Connect and your watch. The steps for each day are in STEPS at the bottom of js/data.js.

One-time setup:

1. In intervals.icu, go to Settings → Developer Settings and copy your athlete ID (like i123456) and API key.
2. In intervals.icu Settings, connect Garmin Connect and turn on Upload planned workouts.
3. Create a .env file in this folder (it's git-ignored, so never commit the key):

   INTERVALS_ATHLETE_ID=i123456
   INTERVALS_API_KEY=your-key
   

Run it (Node 20.6 or newer). Use the same choices you made on the site:

node scripts/push-intervals.mjs --dry-run                      # preview the route.json route
node --env-file=.env scripts/push-intervals.mjs                # send today → race day
node --env-file=.env scripts/push-intervals.mjs --build S      # 3:10 build
node --env-file=.env scripts/push-intervals.mjs --d1 fail --target 305 --from 2026-10-19

Re-run after each decision. Workouts are matched by date, so they're updated, not duplicated. The script never deletes anything. intervals.icu only sends about the next week of workouts to Garmin, so later weeks show up on your watch as they get closer.

Automatic sync (GitHub Actions)

.github/workflows/sync.yml runs about every 30 minutes (GitHub delays or skips scheduled runs when it's busy, so gaps of a few hours happen), when route.json or js/data.js changes, and on demand from the Actions tab. Each run:

1. Pulls your runs from Strava into js/results.js (scripts/sync-strava.mjs). The site uses them for the planned vs actual pills, run volume, heart rate drift and the test checkers.
2. Rebuilds plan.ics for the calendar, with Strava results and the meal reminders.
3. Sends workouts to intervals.icu, but only when the plan or route changed or you ran it by hand.
4. Commits anything that changed, so GitHub Pages republishes the site.

route.json is the route the calendar and Garmin follow. After a decision, edit it on GitHub (the Overview tab links to it when it's out of step with the site) and the sync does the rest. The decisions themselves stay yours.

One-time setup:

1. Create a Strava API app at strava.com/settings/api. Set Authorization Callback Domain to localhost.
2. Add its client ID and secret to .env:

   STRAVA_CLIENT_ID=12345
   STRAVA_CLIENT_SECRET=your-secret
   

3. Run node --env-file=.env scripts/strava-auth.mjs, open the link, and press Authorize. It saves STRAVA_REFRESH_TOKEN to .env.
4. Check it works: node --env-file=.env scripts/sync-strava.mjs.
5. On GitHub, go to Settings → Secrets and variables → Actions and add STRAVA_CLIENT_ID, STRAVA_CLIENT_SECRET and STRAVA_REFRESH_TOKEN. Optionally add INTERVALS_ATHLETE_ID and INTERVALS_API_KEY for Garmin.
6. Run the Sync workflow once from the Actions tab to check it.

Steps without their secrets are skipped. If Strava ever rejects the token, the run fails and GitHub emails you. Repeat steps 3 and 5.

Calendar feed (Google Calendar, Apple, Outlook)

scripts/build-ics.mjs writes plan.ics, which has every run on the route.json route as an all-day event, plus timed meal reminders with recipes (from MEALS and REMINDERS in js/data.js). GitHub Pages serves it at https://joshuamorley.github.io/running-plan/plan.ics. The Overview tab has buttons to subscribe to it. In Google Calendar you can also add it by hand: Other calendars → + → From URL.

The automatic sync rebuilds it. To build it by hand, flags override route.json:

node scripts/build-ics.mjs                                     # the route.json route
node scripts/build-ics.mjs --build S --target 315              # 3:10 build

Events keep the same ID for each date, so subscribers see them updated instead of duplicated. Days that turn into rest days drop out. Google Calendar only re-reads subscribed calendars every several hours, so changes take a while to show up. The Overview tab says which route the feed follows and warns if it's different from the route picked on the site.

scripts/plan.mjs holds the route and session logic that this script and push-intervals.mjs share.

Publish on GitHub Pages

1. Create an empty repository on GitHub.
2. Push this folder to it:

   git remote add origin https://github.com/<your-username>/<repo-name>.git
   git push -u origin main
   

3. On GitHub, go to Settings → Pages, set Source to Deploy from a branch, then choose main and / (root).
4. After a minute or two the site is live at https://<your-username>.github.io/<repo-name>/.

Paces are estimates, not coaching or medical advice.