Week 2
14 Sep – 20 Sep
yet
Every run in this whole block is now 7 km or longer, which is your own median run, so no session should ever feel like a token effort. The trade is that we start on four days rather than five. Five days at 7 km plus a long run is 40 km, and your last eight weeks average 19.5 km — doubling the load in one week is how people get hurt. Four days is 34.5 km, and the fifth day arrives in week 3 once your body has seen two solid weeks.
Day by day
plan only — nothing logged yet- Mon14 SepRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
- Tue15 SepEasy
Easy run + Strength A
7 km plannedEasy 7 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 SepEasy
Easy + strides
8 km plannedEasy running, then 6 × 20s strides with a full walk back. Strides are not sprints, they are smooth and tall.
Target 8:10–8:45 /km in Bangkok
- Thu17 SepEasy
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
- Fri18 SepRest
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.
- Sat19 SepRest
Rest
Full rest before the long run. Eat properly and sleep.
- Sun20 SepLong
Long run 12 km
12 km plannedTime on feet, nothing else. Walk if you want to. The point is to finish feeling like you could do it again tomorrow.
Target 7:55–8:25 /km in Bangkok