Phase 4 · Peak & TaperDown week

Week 22

1 Feb – 7 Feb

Not
yet

Distance0 / 56 km

Long run0 / 24 km

Runs0 / 5

Coach

Taper begins. Volume drops, intensity stays. You will feel sluggish and slightly irritable. That is normal and it is not a sign of lost fitness.

Day by day

plan only — nothing logged yet

Mon1 FebRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue2 FebEasy
Easy run + Strength A
8.5 km planned
Easy 8.5 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
Wed3 FebThreshold
Threshold
9.5 km planned
2 × 10 minutes at threshold, 3 minutes jog between.
Target 7:00–7:15 /km in Bangkok
Thu4 FebEasy
Easy run + Strength B
7 km planned
Easy 7 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.
Target 8:10–8:45 /km in Bangkok
Fri5 FebEasy
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
Sat6 FebRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun7 FebLong
Long run 24 km
24 km planned
24 km with 8 km at marathon pace.
Target 7:55–8:25 /km in Bangkok