My Running Diary
← The path
Phase 1 · Rebuild

Week 4

28 Sep – 4 Oct

Not
yet
Distance0 / 48 km
Long run0 / 16 km
Runs0 / 5
Coach

The fifth running day arrives, and with it your longest run since February. That is two new things in one week, so the quality session stays deliberately mild. Steady means you could still speak in short sentences. If you are gasping, it is too fast.

Day by day

plan only — nothing logged yet
  • Mon28 SepRest

    Rest

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

  • Tue29 SepEasy

    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

  • Wed30 SepSteady

    Steady intervals

    9.5 km planned

    3 × 6 minutes steady at 7:20–7:30/km, 2 minutes easy jog between. Controlled, not hard.

    Target 7:55–8:25 /km in Bangkok

  • Thu1 OctEasy

    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

  • Fri2 OctEasy

    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

  • Sat3 OctRest

    Rest

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

  • Sun4 OctLong

    Long run 16 km

    16 km planned

    16 km easy — your longest run since Osaka, seven months ago. Practise drinking on the move every 5 km.

    Target 7:55–8:25 /km in Bangkok