My Running Diary
← The path
Phase 2 · Base + SpeedDown week

Week 12

23 Nov – 29 Nov

Not
yet
Distance0 / 43.5 km
Long run0 / 21.1 km
Runs0 / 4
Coach

Second race, and this one is a genuine rehearsal. You are seven weeks further into the block than in October, so it should feel markedly easier at the same effort. Use it to test the breakfast, the kit and the fuelling you intend to use in Kyoto. Still not a time trial.

Day by day

plan only — nothing logged yet
  • Mon23 NovRest

    Rest

    Full rest.

  • Tue24 NovEasy

    Easy run + Strength A

    7.5 km planned

    Easy 7.5 km, then squats, single-leg step-ups, calf raises and plank. 40 minutes.

    Target 8:10–8:45 /km in Bangkok

  • Wed25 NovEasy

    Easy run

    7.5 km planned

    Easy 7.5 km. No quality session this week — the race is the session.

    Target 8:10–8:45 /km in Bangkok

  • Thu26 NovEasy

    Easy run + Strength B

    7.5 km planned

    Easy 7.5 km, then hip and glute work. 25 minutes. Last run before race day.

    Target 8:10–8:45 /km in Bangkok

  • Fri27 NovRest

    Rest

    Rest. Lay your kit out tonight and eat normally.

  • Sat28 NovRace

    Half marathon

    21.1 km planned

    RACE: half marathon, on the Saturday. Same instruction as October — this is a long run with a number pinned to it. Practise your race-morning breakfast and take a gel every 40 minutes.

    Target 7:55–8:25 /km in Bangkok

  • Sun29 NovRest

    Rest

    Rest. You raced yesterday — a walk is plenty.