Phase 2 · Base + Speed

Week 11

16 Nov – 22 Nov

Not
yet

Distance0 / 59.5 km

Long run0 / 26 km

Runs0 / 5

Coach

Comfortably your biggest training week ever, and there are still thirteen weeks to go. Keep the easy days genuinely easy.

Day by day

plan only — nothing logged yet

Mon16 NovRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue17 NovEasy
Easy run + Strength A
9 km planned
Easy 9 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
Wed18 NovHills
Bridge hills
10 km planned
Bridge repeats: 8 × 90 seconds up the same climb, jog down recovery.
Target 8:10–8:45 /km in Bangkok
Thu19 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
Fri20 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
Sat21 NovRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun22 NovLong
Long run 26 km
26 km planned
26 km with the last 8 km at marathon pace.
Target 7:55–8:25 /km in Bangkok