Race week
15 Feb – 21 Feb
yet
Go out slower than feels right. The first 10 km climbs at Arashiyama and it is very easy to spend the race there. Hold 7:07/km and let the crowd come back to you after 30 km — that is the half you have never run.
Day by day
plan only — nothing logged yet- Mon15 FebRest
Rest
Pack. Check the gate cutoff times in the race guidebook.
- Tue16 FebEasy
Easy shakeout
7 km planned· ≈ 57–61 min1080v15Easy 7 km. Legs should feel springy.
Target 8:10–8:45 /km in Bangkok
Watch pace target
Kyoto W24R1
Name this on your Watch
Run — 7 km @ 8:10–8:45/km
No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.
- Wed17 FebRace pace
Pace touch
7 km planned· ≈ 57–61 minRebel v57 km easy with 4 × 1 minute at marathon pace. Last quality of the block.
Target 8:10–8:45 easy · 7:30–7:40 reps /km in Bangkok
Step by step
How the session runs
59:00 in total- 3.4 kmWarm-up8:10–8:45 /km29:00
Easy and unhurried. Arriving at the first rep already warm is what makes the first rep honest.
- 1:00Marathon pace 1 of 47:30–7:40 /km
Exactly Kyoto pace. It should feel almost too easy.
- 0.2 kmRecovery jog8:10–8:45 /km2:00
Keep jogging, however slowly. The recovery is easy running, not a rest.
- 1:00Marathon pace 2 of 47:30–7:40 /km
- 0.2 kmRecovery jog8:10–8:45 /km2:00
- 1:00Marathon pace 3 of 47:30–7:40 /km
- 0.2 kmRecovery jog8:10–8:45 /km2:00
- 1:00Marathon pace 4 of 47:30–7:40 /km
- 2.4 kmCool-down8:10–8:45 /km20:00
Slow. Let the heart rate come down before you stop.
Paces are the Bangkok-heat bands. The same efforts in Kyoto cool will come out 20 to 35 seconds per kilometre quicker on their own.
Kyoto W24R2
Name this Custom Workout on your Watch
- Warm-up — 29:00, 8:10–8:45/km
- 4 × 1:00 @ 7:30–7:40/km · 2:00 recovery, 8:10–8:45/km
- Cool-down — 20:00, 8:10–8:45/km
Apple Watch has no file import for custom workouts. Build it as a Custom Workout on the Watch or Fitness app — Warm-up, then a Repeat block, then Cool-down — and paste this name in as its title.
Marathon pace, in the taper
Short blocks at exactly the pace you intend to run in Kyoto, 7:30–7:40/km in Bangkok heat and 7:07/km in Kyoto cool. In the taper this is about rhythm and confidence, not fitness — the fitness is already banked. It should feel almost too easy.
- Hit the pace from the first rep. This is a rehearsal, so there is no easing in.
- If it feels hard three weeks out, that is fatigue rather than lost fitness. Run the rest easy and say so.
- Practise the race-day details while you are at it: the kit, the shoes, the breakfast.
- 3.4 km
- Thu18 FebRest
Rest
Travel day. Hydrate on the flight, walk the aisle.
- Fri19 FebEasy
Kyoto shakeout
4 km planned· ≈ 31–33 min1080v15Easy 4 km. Shake out the flight.
Target 8:10–8:45 /km in Bangkok
Watch pace target
Kyoto W24R3
Name this on your Watch
Run — 4 km @ 8:10–8:45/km
No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.
- Sat20 FebEasy
Expo + 3 km
3 km planned· ≈ 23–25 min1080v15Collect your bib. Easy 3 km, stay off your feet the rest of the day.
Target 8:10–8:45 /km in Bangkok
Watch pace target
Kyoto W24R4
Name this on your Watch
Run — 3 km @ 8:10–8:45/km
No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.
- Sun21 FebRace
KYOTO MARATHON
42.195 km planned· ≈ 5:00Superblast 3KYOTO MARATHON. 9:00 start at Takebishi Stadium, finish at Heian-jingū.
Target 7:30–7:40 /km in Bangkok
Watch pace target
Kyoto W24R5
Name this on your Watch
Run — 42.195 km @ 7:30–7:40/km
No reps here — set a Pace Zone alert for this band on an Outdoor Run (or a single-block Custom Workout named with this) so the Watch buzzes if you drift outside it. That is what keeps an easy day easy.