My Running Diary
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Phase 2 · Base + Speed

Week 7

19 Oct – 25 Oct

Not
yet
Distance0 / 51 km
Long run0 / 20 km
Runs0 / 5

Decision gate

5 km time trial

Target ≤ 31:00

Sub-5:00 still live. Slower than 32:30 and we recalibrate to 5:15.

Raise the target≤ 29:00

Under 29:00 and 4:45 becomes a real conversation.

How to pace it

≤ 31:00
SegmentPaceClockWhat it should feel like
km 16:206:20Eight seconds slower than target, on purpose. This is the kilometre everyone ruins.
km 26:1412:34Settle onto target. Breathing should be hard but rhythmic.
km 36:1218:46The hard one. Hold form, keep the cadence up.
km 46:1224:58Hold. If you are going to lose it, it happens here.
km 56:0231:00Everything left. Finish unable to speak.

Run this before 7am. A Bangkok evening is around 32°C and will cost you 20–30 seconds a kilometre against the same effort at dawn, which makes the result meaningless as a test. Flat route, no traffic lights, and do not chase the first kilometre.

Coach

First checkpoint. Thirty-one minutes keeps sub-5:00 alive. This is data, not a judgement — whatever the number, it makes the rest of the plan honest.

Day by day

plan only — nothing logged yet
  • Mon19 OctRest

    Rest

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

  • Tue20 OctEasy

    Easy run + Strength A

    8 km planned

    Easy 8 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

  • Wed21 OctGate

    Time trial

    9 km planned

    GATE: 5 km time trial. 2 km warm-up, 5 km hard, 2 km cool-down. Flat route, cool part of the day.

  • Thu22 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

  • Fri23 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

  • Sat24 OctRest

    Rest

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

  • Sun25 OctLong

    Long run 20 km

    20 km planned

    20 km easy. Two hours and a half on your feet.

    Target 7:55–8:25 /km in Bangkok