After running the full marathon in Khon Kaen, I jumped straight into a half marathon training plan from Dr. Will O’Connor. The Vientiane Half Marathon being less than 2 months later i want to give myself time to recover and execute of a full training block before racing my next Half Marathon, so I opted for the 10K. Being one of the two main annual races in Vientiane, I always like to take part—it’s a great way to stay connected to the local running scene and get some races in.
Training had gone well. I came out of Khon Kaen in excellent shape, recovered well and put together a solid five-week block before the race, logging 44K, 60K, 65K, 72K, and 53K weeks. The work wasn’t 10K-specific, but it gave me a strong foundation. Fartlek workouts with one-minute on/one-minute off , along with long runs working at half-marathon pace 3×20-minute progression and “roller” efforts at half-marathon pace, alternating slightly under and over.
Based on a threshold test at the start of the block, I was in the best form I’ve ever been in. My threshold was sitting around 4:15/km, which gave me confidence going into race week.
Race Day
On race morning, I was feeling good—though a little nervous about pacing. Should I sit right on threshold? Push a bit faster? With races in Vientiane, the opening is always quick. From the start at That Luang, the course drops downhill, and before you know it you’re rolling fast toward Patuxai. First k was hot at 4:06 Then i had to steady and find a rhythm and pace.
Through kilometres four and five, things got tough. Around the six-kilometre mark, the course merged into slow traffic from the half along the main road through town, which didn’t make things easier. I’d been running alongside a younger guy who was clearly struggling. He kept complaining he needed water, so I handed him some of mine and tried to encourage him to hold the pace. Eventually, he couldn’t keep up.
By the time we turned back onto Lane Xang Avenue around 7.5K, the finish still felt a long way off. From seven to nine kilometres it was just a matter of hanging in, keeping the rhythm, and refusing to let the pace slip. Then came the final push—the last kilometre, uphill. I dug in, emptied the tank, and threw down my fastest k in the last k with 4:03. I managed to cross the line in 41:55.9, a new personal best. The previous best was the Vientiane Classic in November, where I ran 42:17 on a slightly short course.
I was thrilled. The effort had been hard but honest, and I finished feeling strong and satisfied.
Takeaways & What’s Next
This was an excellent result, and we were lucky this year that March didn’t bring the smoke season that often disrupts the Vientiane Half Marathon.
The big takeaway: back yourself. If you’ve got the fitness, trust it, and keep pushing. Right now, I’m in the best shape I’ve ever been. If I put in the work, I should be set up for an excellent half-marathon result in May.
Next up: Bangkok 21K Park Run.