Week 1
7 Sep – 13 Sep
Week 1 is the week you are already in, not next Monday. Three runs are banked: 7.0 km on Tuesday, 7.1 km on Thursday and 5.0 km on Friday. That is 19 km run without a plan telling you to, which is a better start than most blocks get. One easy 10 km on Sunday closes it out. Four running days this week and next two, then the fifth day arrives in week 4.
Day by day
3 done · 1 missed- Mon7 SepRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
- Tue8 SepEasy
Easy run + Strength A
7 km plannedEasy 7 km, then squats, single-leg step-ups, calf raises and plank. 40 minutes. This is what your legs lacked at 30 km.
Target 8:10–8:45 /km in Bangkok
7.02 km7:32 /km52:54137 bpm avgAfternoon Run
fasterran 7:32 · target 8:10–8:45Coach38 s/km quicker than the easy band — easy days are where the adaptation is banked, and spending it here costs you on Sunday.
- Wed9 SepEasy
Easy + strides
8 km plannedEasy running, then 6 × 20s strides with a full walk back. Strides are not sprints, they are smooth and tall.
Target 8:10–8:45 /km in Bangkok
CoachNot run on the day, but a session landed on 11 Sep. Counted.
- Thu10 SepEasy
Easy run + Strength B
7 km plannedEasy 7 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.
Target 8:10–8:45 /km in Bangkok
7.12 km7:31 /km53:30140 bpm avgAfternoon Run
fasterran 7:31 · target 8:10–8:45Coach39 s/km quicker than the easy band — easy days are where the adaptation is banked, and spending it here costs you on Sunday.
- Fri11 SepRest
Rest
Four running days this week by design. With every run at 7 km or more, a lighter week means fewer days, not shorter ones.
5.03 km6:56 /km34:54144 bpm avgAfternoon Run
CoachThis is the session that moved off its planned day. No harm done.
- Sat12 SepRest
Rest
TodayFull rest before the long run. Eat properly and sleep.
- Sun13 SepLong
Long run 10 km
10 km planned10 km easy. No watch pressure, no target pace. Just finish it and week 1 is on the board.
Target 7:55–8:25 /km in Bangkok