My Running Diary
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Phase 2 · Base + SpeedDown week

Week 9

2 Nov – 8 Nov

Not
yet
Distance0 / 40.5 km
Long run0 / 17 km
Runs0 / 4
Coach

Down week, but hills go in. Kyoto climbs at Arashiyama and again at 38 km, and you have run 1,375 m of climb in six months. Any bridge, flyover or car-park ramp will do. Effort, not pace.

Day by day

plan only — nothing logged yet
  • Mon2 NovRest

    Rest

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

  • Tue3 NovEasy

    Easy run + Strength A

    7.5 km planned

    Easy 7.5 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

  • Wed4 NovHills

    Bridge hills

    9 km planned

    Bridge repeats: 6 × 90 seconds up a bridge or flyover, jog down. Effort, not pace.

    Target 8:10–8:45 /km in Bangkok

  • Thu5 NovEasy

    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

  • Fri6 NovRest

    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.

  • Sat7 NovRest

    Rest

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

  • Sun8 NovLong

    Long run 17 km

    17 km planned

    17 km easy.

    Target 7:55–8:25 /km in Bangkok