Phase 3 · Marathon Specific

Week 18

4 Jan – 10 Jan

Not
yet

Distance0 / 67.5 km

Long run0 / 32 km

Runs0 / 5

Coach

Biggest week of your life by some distance. If anything hurts in a way that changes your stride, stop and tell me. We have buffer.

Day by day

plan only — nothing logged yet

Mon4 JanRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue5 JanEasy
Easy run + Strength A
9.5 km planned
Easy 9.5 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
Wed6 JanVO2
VO2 reps
11 km planned
6 × 3 minutes hard, 2 minutes jog recovery.
Target 6:25–6:40 /km in Bangkok
Thu7 JanEasy
Easy run + Strength B
8 km planned
Easy 8 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.
Target 8:10–8:45 /km in Bangkok
Fri8 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
Sat9 JanRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun10 JanLong
Long run 32 km
32 km planned
32 km as 2 × 8 km at marathon pace with 4 km easy between.
Target 7:55–8:25 /km in Bangkok