Phase 3 · Marathon Specific

Week 14

7 Dec – 13 Dec

Not
yet

Distance0 / 59 km

Long run0 / 27 km

Runs0 / 5

Coach

Broken marathon pace. Easier than a solid block, and it still teaches the legs the rhythm.

Day by day

plan only — nothing logged yet

Mon7 DecRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue8 DecEasy
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
Wed9 DecThreshold
Threshold
9.5 km planned
3 × 10 minutes at threshold, 3 minutes jog between.
Target 7:00–7:15 /km in Bangkok
Thu10 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
Fri11 DecEasy
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
Sat12 DecRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun13 DecLong
Long run 27 km
27 km planned
27 km as 3 × 4 km at marathon pace with 2 km easy between.
Target 7:55–8:25 /km in Bangkok