Phase 4 · Peak & Taper

Week 20

18 Jan – 24 Jan

Not
yet

Distance0 / 64.5 km

Long run0 / 30 km

Runs0 / 5

Coach

Last heavy block. Everything from here gets shorter and sharper.

Day by day

plan only — nothing logged yet

Mon18 JanRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue19 JanEasy
Easy run + Strength A
9 km planned
Easy 9 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
Wed20 JanThreshold
Threshold
10.5 km planned
3 × 12 minutes at threshold, 3 minutes jog between.
Target 7:00–7:15 /km in Bangkok
Thu21 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
Fri22 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
Sat23 JanRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun24 JanLong
Long run 30 km
30 km planned
30 km with the last 12 km at marathon pace.
Target 7:55–8:25 /km in Bangkok