My Running Diary
← The path
Phase 3 · Marathon Specific

Week 13

30 Nov – 6 Dec

Not
yet
Distance0 / 49.5 km
Long run0 / 14 km
Runs0 / 5

Decision gate

10 km time trial

Target ≤ 65:00

The halfway read. Over 68:00 and the A-goal moves to 5:15.

Raise the target≤ 61:00

Under 61:00 here, with twelve weeks left, and we raise the goal to 4:45.

How to pace it

≤ 65:00
SegmentPaceClockWhat it should feel like
km 1–26:3813:16Start behind target. You will feel like you are jogging. Good.
km 3–56:3232:52Ease onto pace. Halfway should feel controlled, not heroic.
km 6–86:3052:22Target pace. This is the block that decides the number.
km 96:2658:48Start spending what is left.
km 106:1265:00Empty it.

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.

Coach

The halfway read, deliberately placed twelve days after the race so your legs are fresh for it. Sixty-five minutes keeps sub-5:00 alive; under 61:00 and 4:45 becomes a real conversation. The week is light around it on purpose — a time trial only means something on rested legs.

Day by day

plan only — nothing logged yet
  • Mon30 NovRest

    Rest

    Full rest. No run, no gym. This is the day the previous week turns into fitness.

  • Tue1 DecEasy

    Easy run + Strength A

    7 km planned

    Easy 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

  • Wed2 DecEasy

    Easy run

    7.5 km planned

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

    Target 8:10–8:45 /km in Bangkok

  • Thu3 DecEasy

    Easy run + Strength B

    7 km planned

    Easy 7 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.

    Target 8:10–8:45 /km in Bangkok

  • Fri4 DecGate

    GATE: 10 km time trial

    14 km planned

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

  • Sat5 DecRest

    Rest

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

  • Sun6 DecLong

    Long run 14 km

    14 km planned

    14 km easy on Sunday, fully recovered.

    Target 7:55–8:25 /km in Bangkok