Why Data-Driven Training Works
Generic plans assume a generic training history. In reality your body cares about what you have done in the last 6 to 12 months, not what a cookie-cutter plan says on week three.
A data-driven plan starts with your actual mileage, your current easy pace, and the way you respond to workouts. That lets you set realistic volume targets and paces that stretch you without breaking you.
Step 1 - Pull Your Past Training Data
Before planning the next half marathon block, look calmly at what you have been doing. For most runners, the last 6 to 12 months of Strava history is enough.
Key Metrics to Check
- Average weekly distance (last 3 months)
- Peak weekly distance (last year)
- Typical long run distance
- Workout frequency
You can export a CSV from Strava manually and import it into Sheets, but for an ongoing plan it is easier to connect StrideSync, pull your full history once, and let new runs sync in automatically.
Step 2 - Build a Simple Analysis Dashboard
In your StrideSync-powered log, add a second tab for a lightweight dashboard. Use formulas to summarise your key metrics.
Pro Tip: Rolling Average Formula
Use this formula to get a rough average of the last 12 weeks of distance:
=AVERAGEIFS(Distance_km, Week, ">=" & MAX(Week)-12)Step 3 - Design Your Half Marathon Plan
Now use that dashboard to pick a realistic starting week, a sensible peak, and a progression that respects your history.
Start Right
Set week 1 distance close to your current average, not your dream mileage.
Set a Cap
Cap peak weekly distance at 10-25% above your recent maximum.
Progress Smart
Increase weekly distance by 5-10% most weeks, with a cutback every few weeks.
Step 4 - Track Execution vs the Plan
Once the plan is in a Sheet, add a simple "Plan vs Actual" tab. For each week, store planned kilometres and pull actual kilometres from your StrideSync log.
- PLAN_km - from your plan tab.
- ACTUAL_km - sum of all runs that week from the log.
- Delta_km - ACTUAL_km minus PLAN_km.
- Execution_percent - ACTUAL_km divided by PLAN_km.
Step 5 - Learn and Adjust
The point of tracking is not to hit 100 percent every week. It is to see patterns and adjust.
"If three weeks in a row are far under plan, your life load might be too high. Reduce volume. If your execution percent is always above 120, you might be under-planning and can add a bit more."
How StrideSync Makes This Easy
StrideSync is the engine that keeps your data flowing into Sheets. Instead of exporting CSVs or writing your own Strava API script, you connect Strava once, connect Google once, and let the sync run in the background.
Bring It Together
Data-driven half marathon training is not about perfection. It is about starting from where you really are, watching how your body responds, and adjusting intelligently. A simple Google Sheets dashboard powered by StrideSync turns your Strava history into a half marathon command center.