Phase 3 · Marathon SpecificDown week

Week 16

21 Dec – 27 Dec

Not
yet

Distance0 / 44 km

Long run0 / 20 km

Runs0 / 4

Coach

Holiday week, deliberately light. You will be eating and travelling. Protect the long run, let the rest be flexible.

Day by day

plan only — nothing logged yet

Mon21 DecRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue22 DecEasy
Easy run + Strength A
8 km planned
Easy 8 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
Wed23 DecEasy
Easy + strides
9 km planned
Easy running with 8 × 20s strides.
Target 8:10–8:45 /km in Bangkok
Thu24 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
Fri25 DecRest
Rest
Four running days this week by design. With every run at 7 km or more, a lighter week means fewer days, not shorter ones.
Sat26 DecRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun27 DecLong
Long run 20 km
20 km planned
22 km easy, enjoy it.
Target 7:55–8:25 /km in Bangkok