Phase 4 · Peak & TaperDown week

Week 23

8 Feb – 14 Feb

Not
yet

Distance0 / 47.5 km

Long run0 / 16 km

Runs0 / 5

Coach

Legs are rebuilding. Sleep is the session this week. Confirm flights, kit and the 9:00 start logistics.

Day by day

plan only — nothing logged yet

Mon8 FebRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue9 FebEasy
Easy run + Strength A
8 km planned
Easy 8 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
Wed10 FebRace pace
Marathon pace
9.5 km planned
4 × 4 minutes at marathon pace, 2 minutes easy between. Should feel easy now.
Target 7:30–7:40 /km in Bangkok
Thu11 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
Fri12 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
Sat13 FebRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun14 FebLong
Long run 16 km
16 km planned
16 km with 5 km at marathon pace.
Target 7:55–8:25 /km in Bangkok