Phase 2 · Base + Speed

Week 8

26 Oct – 1 Nov

Not
yet

Distance0 / 55 km

Long run0 / 22 km

Runs0 / 5

Coach

Finishing a long run faster than you started teaches your legs the one skill Osaka proved they lack.

Day by day

plan only — nothing logged yet

Mon26 OctRest
Rest
Full rest. No run, no gym. This is the day the previous week turns into fitness.
Tue27 OctEasy
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
Wed28 OctThreshold
Threshold
10 km planned
5 × 5 minutes at threshold, 90s jog recovery.
Target 7:00–7:15 /km in Bangkok
Thu29 OctEasy
Easy run + Strength B
7.5 km planned
Easy 7.5 km, then hip and glute work: bridges, clamshells, lunges. 25 minutes.
Target 8:10–8:45 /km in Bangkok
Fri30 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
Sat31 OctRest
Rest
Full rest before the long run. Eat properly and sleep.
Sun1 NovLong
Long run 22 km
22 km planned
22 km, last 5 km steady at 7:45–7:55/km.
Target 7:55–8:25 /km in Bangkok