My Running Diary
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Phase 1 · RebuildDown week

Week 6

12 Oct – 18 Oct

Not
yet
Distance0 / 38 km
Long run0 / 16 km
Runs0 / 4
Coach

Recovery week, four days. A half marathon costs more than it feels like at the time, even run easy. Take this week at face value and week 7 will be there when you need it.

Day by day

plan only — nothing logged yet
  • Mon12 OctRest

    Rest

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

  • Tue13 OctEasy

    Easy run + Strength A

    7 km planned

    Easy 7 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

  • Wed14 OctEasy

    Easy + strides

    8 km planned

    Easy running with 6 × 20s strides. Nothing hard — you raced on Sunday.

    Target 8:10–8:45 /km in Bangkok

  • Thu15 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

  • Fri16 OctRest

    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.

  • Sat17 OctRest

    Rest

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

  • Sun18 OctLong

    Long run 16 km

    16 km planned

    16 km easy, comfortable the whole way.

    Target 7:55–8:25 /km in Bangkok