Week 19
11 Jan – 17 Jan
yet
Decision gate
Half marathon time trial
Target ≤ 2:15
The decision. ≤2:15 race sub-5:00. 2:15–2:25 race 5:15. Over 2:25 race 5:30 and bank the finish.
Under 2:08 and you race 4:45. Last chance to move the target up.
How to pace it
≤ 2:15| Segment | Pace | Clock | What it should feel like |
|---|---|---|---|
| km 1–5 | 6:32 | 32:40 | Eight seconds off target. Discipline here buys the last 6 km. |
| km 6–15 | 6:24 | 1:36:40 | Target pace. Gel at 40 minutes and again at 80. |
| km 16–21.1 | 6:16 | 2:14:53 | If the first 15 km were honest, this is where you take time back. |
The most important session in the block. Early morning, flat, or find a local race. Even pacing wins — the first 5 km cost nothing and the last 5 km cost everything.
Decision day. Two-fifteen and we race sub-5:00. Slower and we pick a smarter target. Either way you go to Kyoto with a plan that fits the runner you actually are.
Day by day
plan only — nothing logged yet- Mon11 JanRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
- Tue12 JanEasy
Easy run + Strength A
7.5 km plannedEasy 7.5 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
- Wed13 JanEasy
Easy + strides
9 km plannedEasy running with strides. Nothing hard — Sunday is the test.
Target 8:10–8:45 /km in Bangkok
- Thu14 JanEasy
Easy run + Strength B
7 km plannedEasy 7 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.
Target 8:10–8:45 /km in Bangkok
- Fri15 JanRest
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.
- Sat16 JanRest
Rest
Full rest before the long run. Eat properly and sleep.
- Sun17 JanGate
GATE: Half marathon
21.1 km plannedGATE: half marathon time trial or a local race. Even pacing, no heroics in the first 5 km.