My Running Diary
← The path
Phase 1 · Rebuild

Week 3

21 Sep – 27 Sep

Not
yet
Distance0 / 37 km
Long run0 / 14 km
Runs0 / 4
Coach

Second week in a row is where your history usually breaks — seven times in the last year a good week was followed by a near-empty one. Getting through this one intact matters more than any single session. Still four days; the fifth lands next week.

Day by day

plan only — nothing logged yet
  • Mon21 SepRest

    Rest

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

  • Tue22 SepEasy

    Easy run + Strength A

    7.5 km planned

    Easy 7.5 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

  • Wed23 SepEasy

    Easy + strides

    8.5 km planned

    Easy running, then 8 × 20s strides. Focus on cadence — aim to feel light rather than fast.

    Target 8:10–8:45 /km in Bangkok

  • Thu24 SepEasy

    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

  • Fri25 SepRest

    Rest

    Four running days this week by design. With every run at 7 km or more, a lighter week means fewer days, not shorter ones.

  • Sat26 SepRest

    Rest

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

  • Sun27 SepLong

    Long run 14 km

    14 km planned

    14 km easy. Take a gel at 45 minutes even though you do not need it yet. Start training your stomach now.

    Target 7:55–8:25 /km in Bangkok