Week 13

Run this before 7am. A Bangkok evening is around 32°C and will cost you 20–30 seconds a kilometre against the same effort at dawn, which makes the result meaningless as a test. Flat route, no traffic lights, and do not chase the first kilometre.

• Mon30 NovStrength

  Gym — legs, light

  Machines only, two sets each, nothing hard. No run today.

  ▸Show Gym: legs, light

  Gym — legs, light

  7 exercises · 35 min

  On its own day, with no run. A lighter session, because what comes after it matters more. Strength fades slowly, and a heavy leg day blunts the sessions that follow for two or three days. In gate weeks and the taper, the job is to keep what you built without taking anything to the test.

  1. 1

     Leg press

     2 × 82 min rest

     Feet hip width in the middle of the platform. Lower until your knees reach about 90°, keeping your lower back pressed into the pad — if it peels off, you have gone too deep. Three seconds down, push up through the whole foot, and stop just short of locking the knees.

     Quads and glutes under real load — the muscles that absorb every landing, and the ones that gave out after 30 km twice.

  2. 2

     Seated leg curl

     2 × 1090s rest

     Sit back against the pad and bring the lap pad down snug on top of your thighs. Set the roller just above your heels, behind the lower leg. Pull your heels down and back under the seat as far as they go, pause for one second, then let them back up over three seconds. Keep your back on the pad — if your hips slide forward, the weight is too heavy.

     Hamstrings, which pull the leg through every stride and are what cramps when the quads hand over the work late in a race.

  3. 3

     Seated leg extension

     2 × 1090s rest

     Sit back with your knees in line with the machine's pivot and the pad on the front of your ankles, just above the feet. Straighten both legs until they are level with the seat and squeeze for one second, then lower over three seconds. Hold the handles and keep your hips down — no swinging, and if you need momentum, drop the weight.

     The front of the thigh, and the tendon below the kneecap that takes a pounding on every downhill — Kyoto has them.

  4. 4

     Hip abduction

     2 × 1560s rest

     Pads on the outside of the knees. Sit tall, push the knees apart as far as they go, hold for one second, and let them come back over two. Do not let the weight stack slam between reps.

     The side of the hip — the muscle that stops your pelvis dropping on each stride, which by 30 km is what turns into the shuffle.

  5. 5

     Hip adduction

     2 × 1560s rest

     Pads on the inside of the knees, starting at a stretch that feels comfortable, not extreme. Squeeze the knees together, hold for one second, open back out over two. Sit tall throughout.

     The inner thigh, which balances the abductors and keeps the knee tracking straight when you are tired.

  6. 6

     Calf raise on the leg press

     2 × 1260s rest

     Same machine as the leg press, with a lighter weight. Put the balls of your feet on the lower edge of the platform, knees almost straight and never locked. Press up over one second, hold at the top, then lower over three until you feel the stretch below the calf. Your knees do not move — only your ankles.

     Calves and achilles — your push-off, and the first thing to cramp at 35 km.

  7. 7

     Plank

     2 × 45 seconds45s rest

     Elbows directly under your shoulders, hips level with your shoulders, ribs pulled down, glutes squeezed. The moment your hips sag or your lower back arches, the set is over.

     A trunk that does not collapse late in a race, which is when your form goes.

  • Same warm-up, same machines, same order.
  • Two sets instead of three, and a weight you could lift five more times. Nothing should feel hard.
  • Leave soreness out of this week entirely. If you feel it the next day, it was too much.
• Tue1 DecEasy

  Easy run

  7 km planned· ≈ 57–61 min👟 1080v15

  Easy 7 km. The day after the gym, so the legs will feel heavy — hold the pace band and let them loosen.

  Target 8:10–8:45 /km in Bangkok

  ▸Watch pace target

  Kyoto W13R1

  Name this on your Watch

  Copy name

  Run — 7 km @ 8:10–8:45/km

  No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.

• Wed2 DecEasy

  Easy run

  7.5 km planned· ≈ 1:01–1:06👟 1080v15

  Easy 7.5 km, keep it light before Friday's test.

  Target 8:10–8:45 /km in Bangkok

  ▸Watch pace target

  Kyoto W13R2

  Name this on your Watch

  Copy name

  Run — 7.5 km @ 8:10–8:45/km

  No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.

• Thu3 DecEasy

  Easy run

  7 km planned· ≈ 57–61 min👟 1080v15

  Easy 7 km.

  Target 8:10–8:45 /km in Bangkok

  ▸Watch pace target

  Kyoto W13R3

  Name this on your Watch

  Copy name

  Run — 7 km @ 8:10–8:45/km

  No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.

• Fri4 DecGate

  GATE: 10 km time trial

  14 km planned👟 Rebel v5

  GATE: 10 km time trial on Friday. 2 km warm-up, 10 km hard, 2 km cool-down.

  To pass: 1:05:00 or better — average 6:30 /km or quicker for the 10 km

  ▸How to pace it

  • km 1–26:38 /kmclock 13:16

    Start behind target. You will feel like you are jogging. Good.

  • km 3–56:32 /kmclock 32:52

    Ease onto pace. Halfway should feel controlled, not heroic.

  • km 6–86:30 /kmclock 52:22

    Target pace. This is the block that decides the number.

  • km 96:26 /kmclock 58:48

    Start spending what is left.

  • km 106:12 /kmclock 65:00

    Empty it.

  The clock starts after the warm-up, on the first timed kilometre. Run this before 7am. A Bangkok evening is around 32°C and will cost you 20–30 seconds a kilometre against the same effort at dawn, which makes the result meaningless as a test. Flat route, no traffic lights, and do not chase the first kilometre.

• Sat5 DecRest

  Rest

  Full rest before the long run. Eat properly and sleep.

• Sun6 DecLong

  Long run 14 km

  14 km planned· ≈ 1:51–1:58👟 Superblast 3

  14 km easy on Sunday, fully recovered.

  Target 7:55–8:25 /km in Bangkok

  ▸Watch pace target

  Kyoto W13R5

  Name this on your Watch

  Copy name

  Run — 14 km @ 7:55–8:25/km

  No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.