Phase 3 · Marathon Specific

Week 17

28 Dec – 3 Jan

Not
yet

Distance0 / 62 km

Long run0 / 29 km

Runs0 / 5

Coach

New Year week. Your history says you run big on 1 January anyway, so the plan leans into it.

Day by day

plan only — nothing logged yet

Mon28 DecRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue29 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
Wed30 DecThreshold
Threshold
10 km planned
2 × 15 minutes at threshold, 4 minutes jog between.
Target 7:00–7:15 /km in Bangkok
Thu31 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
Fri1 JanEasy
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
Sat2 JanRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun3 JanLong
Long run 29 km
29 km planned
29 km with the last 10 km at marathon pace.
Target 7:55–8:25 /km in Bangkok