My Running Diary
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Phase 4 · Peak & Taper

Week 21

25 Jan – 31 Jan

Not
yet
Distance0 / 68 km
Long run0 / 32 km
Runs0 / 5
Coach

Peak week and full dress rehearsal, exactly three weeks out. Nothing new on race day — test every single thing here.

Day by day

plan only — nothing logged yet
  • Mon25 JanRest

    Rest

    Full rest. No run, no gym. This is the day the previous week turns into fitness.

  • Tue26 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

  • Wed27 JanVO2

    VO2 reps

    11 km planned

    5 × 3 minutes hard, 2 minutes jog recovery.

    Target 6:25–6:40 /km in Bangkok

  • Thu28 JanEasy

    Easy run + Strength B

    8.5 km planned

    Easy 8.5 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.

    Target 8:10–8:45 /km in Bangkok

  • Fri29 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

  • Sat30 JanRest

    Rest

    Full rest before the long run. Eat properly and sleep.

  • Sun31 JanLong

    Long run 32 km

    32 km planned

    32 km with the last 16 km at marathon pace. Race shoes, race breakfast, race gels, race start time.

    Target 7:55–8:25 /km in Bangkok