Phase 2 · Base + Speed

Week 10

9 Nov – 15 Nov

Not
yet

Distance0 / 57 km

Long run0 / 24 km

Runs0 / 5

Coach

Fuelling starts for real. Osaka was a bonk as much as a fade. From here every long run is a dress rehearsal for eating on the move.

Day by day

plan only — nothing logged yet

Mon9 NovRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue10 NovEasy
Easy run + Strength A
8.5 km planned
Easy 8.5 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
Wed11 NovThreshold
Threshold
10 km planned
2 × 12 minutes at threshold, 3 minutes jog between.
Target 7:00–7:15 /km in Bangkok
Thu12 NovEasy
Easy run + Strength B
7.5 km planned
Easy 7.5 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.
Target 8:10–8:45 /km in Bangkok
Fri13 NovEasy
Easy run
7 km planned
Easy 7 km. The shortest run of the week — tomorrow is rest and Sunday is the session that matters.
Target 8:10–8:45 /km in Bangkok
Sat14 NovRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun15 NovLong
Long run 24 km
24 km planned
24 km with the last 6 km at marathon pace (7:30–7:40/km). Gel every 40 minutes, no exceptions.
Target 7:55–8:25 /km in Bangkok