My Running Diary
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Phase 3 · Marathon Specific

Week 15

14 Dec – 20 Dec

Not
yet
Distance0 / 63.5 km
Long run0 / 30 km
Runs0 / 5

Decision gate

30 km, last 10 km at marathon pace

Target Hold 7:30–7:40/km to the end

Durability check. This is the exact thing that failed at Osaka.

Raise the targetHold 7:10–7:20/km

Holding 4:45 pace for the last 10 km would confirm the upgrade.

How to pace it

Hold 7:30–7:40/km to the end
SegmentPaceClockWhat it should feel like
km 1–108:10–8:20~1:22Slower than feels right. Conversational the whole way.
km 11–208:00–8:10~2:43Still easy. First gel at 40 minutes, second at 80.
km 21–257:35~3:21Marathon pace begins. It should feel almost too easy at first.
km 26–307:30–7:35~3:59The real test. Holding this to 30 km is the whole point of the block.

Not a race. The whole test is whether the last 10 km holds together, so the first 20 km must be genuinely easy. Full race kit, race breakfast, a gel every 40 minutes.

Coach

The big one. Thirty kilometres is five more than you have ever run in training, and the last 10 km at goal pace is exactly where Osaka fell apart. Get this right and sub-5:00 is real.

Day by day

plan only — nothing logged yet
  • Mon14 DecRest

    Rest

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

  • Tue15 DecEasy

    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

  • Wed16 DecVO2

    VO2 reps

    10 km planned

    5 × 3 minutes hard, 2 minutes jog recovery.

    Target 6:25–6:40 /km in Bangkok

  • Thu17 DecEasy

    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

  • Fri18 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

  • Sat19 DecRest

    Rest

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

  • Sun20 DecLong

    Long run 30 km

    30 km planned

    GATE: 30 km with the last 10 km at marathon pace. Full race kit, full fuelling plan.

    Target 7:55–8:25 /km in Bangkok