Week 5
5 Oct – 11 Oct
yet
Your first race of the block, and it is a training run with a bib on. Twenty-one kilometres is a jump from 16 last week, which is exactly why a race is a good place to do it: the crowd and the course carry you further than a solo Sunday would. Go out slowly. If you finish thinking you held back, you got it right.
Day by day
plan only — nothing logged yet- Mon5 OctRest
Rest
Full rest.
- Tue6 OctEasy
Easy run + Strength A
7 km plannedEasy 7 km, then squats, single-leg step-ups, calf raises and plank. 40 minutes.
Target 8:10–8:45 /km in Bangkok
- Wed7 OctEasy
Easy run
7 km plannedEasy 7 km. No quality session this week — the race is the session.
Target 8:10–8:45 /km in Bangkok
- Thu8 OctEasy
Easy run + Strength B
7 km plannedEasy 7 km, then hip and glute work. 25 minutes. Last run before race day.
Target 8:10–8:45 /km in Bangkok
- Fri9 OctRest
Rest
Rest. Legs up.
- Sat10 OctRest
Rest
Rest. Lay your kit out tonight and eat normally.
- Sun11 OctRace
Half marathon
21.1 km plannedRACE: half marathon. Run it as a long run, not a race — start slower than the crowd and finish knowing you could have gone on. The clock does not matter today.
Target 7:55–8:25 /km in Bangkok