This was a pivotal week in the block — back into full training after a down week, shifting into new phase of the training, the Chojo fartlek returns, the medium long run is easy again, and the second session becomes 3 x 10 min, from grinding to sharpening, this weeks long run is biggest session of the entire program: the 32 km progress run – marathon simulation on the course. The weather finally turned cool, and the legs felt good after the down week; everything pointed in the right direction.
Monday — Rest Day
As usual, Monday was a complete rest day. Even though I skipped Sunday’s long run during the down week, I kept the plan structure the same, resisting the temptation to squeeze extra miles in – there is already plenty of work to do this week, trust the process
Tuesday — Chojo Project Fartlek (12.37 km)
Straight back into quality. The first session of the week was the Chojo Project fartlek:
10 × 1 min on/1 min off + 10 × 30 sec on/30 sec off.
I felt excellent — skipping the long run paid off. Hit all the “on” segments strongly:
- Plenty in the 3:40s,
- Some in the 3:30s,
- And finished with a final 30-second rep at 3:15/km pace.
12.37 km in 58 minutes. Great session; legs felt sharp. Back in the SC elites after a full week away, I wonder if the foam rebounded or just my legs. will keep the supershoes for sessions going forward, even though the responsiveness of the regular shoes feels good, the recovery benefits of the softer shoes are crucial to getting in the work for the rest of the week.
Wednesday — Medium-Long Run (17.83 km)
The medium-long run returned to 90 minutes, but without the 60-minute tempo from three weeks ago. The structure in this block cycles: the tempos shift to Thursday now, and Wednesday stays as a true aerobic builder.
Ran 17.83 km in 94 minutes — 5:16/km, average HR 155.
That’s significantly quicker than earlier in the block for the same effort. Zone 2, pushing along nicely without strain. A solid midweek backbone run. Great to beable to run out the front gate rather than drive to the riverside, frees up a lot of time in the mornings
Thursday — First 3 × 10 min Tempo (13.6 km)
This is the new Thursday structure: three 10-minute tempos instead of the big midweek tempo block.
Kept everything controlled, focusing on stable HR at tempo effort:
- 4:28/km @ 158 HR
- 4:36/km @ 161 HR
- 4:32/km @ 161 HR
Short reps but right in the low end of marathon effort. Not much to read into the paces, but very good signs. Cool morning too — the best weather so far in the block really helped, I went out a bit hot early as it took some time for my heart rate to respond, but had the maturity to reign it in rather than continue to push too hard in the second and third reps.
Saturday — Easy City Tour (10.55 km)
No City Run Club this week, so I looped around the city on my own.
10.55 km in 56 minutes (5:20/km), HR 146.
Another crisp, cool morning — even better weather than Thursday. Felt light and relaxed heading into Sunday’s simulation.
Sunday — The Big Marathon Simulation (32 km on course)
This was the big day. Alarm at 2:20 a.m., a full day of carb loading behind me, and my friend on the bike for support. We started from the official marathon start/finish at the start time of 3:30 a.m. to replicate race day. I mapped a route that followed most of the course, just trimming out the long out-and-backs on the airport road and don past the clocktower, giving a clean 32 km progression run.
The weather was perfect — slightly warmer than Saturday early, but cooling down further as we approached dawn. The best long-run conditions since the last dry season.
The structure:
- 10 min warm-up
- 10 km steady
- 10 km marathon pace
- 5 km top-end MP
- 5 km faster than MP
- 5 min cool-down
And here’s how it went:
10 km Steady — 4:48/km (HR 154, Z2)
Smooth, controlled, everything flowing nicely. Very comfortable to lock in on last year’s marathon pace.
10 km Marathon Pace — 4:36/km (HR 161, mid–low Z3)
Exactly where marathon effort should sit. HR stable, pace comfortable. Have to concentrate still to avoid slipping back to the steady pace. This block was a major confidence builder, until now I’d been questioning the effort of these sub 4:40 ks and if its truly marathon effort. With the best part of the block behind me, fresher legs and cooler weather, it feels much more sustainable.
5 km Top-End MP — 4:29/km (HR 166, high Z3)
Still had the power in my legs to kick on after 20ks. The hill on Phonpapao road seemed much smaller today; all those detours on Wednesday morning to run up it have paid off. Progression running done right is the best feeling, I had a big smile on my face when it was time to pick up the pace; it felt amazing
5 km Faster Than MP — 4:17/km (HR 170, Z4)
This segment exceeded my expectations, going in I was thinking I should be able to hold on for the final 5k. But as it turns out I was able to pick up the pace again, running faster than HM pace after 25 km. I’d planned at the end to put in 1 k at 2:57 marathon pace (4:12/km). I ended with the final 2 miles (more than 3km) at that pace.
What this Means for Race Day
After this simulation, I’ll be looking to set out right around 4:36–4:37/km on race day and let things develop naturally. The fitness is there. The long-run strength is there. Sunday, I proved that to myself.
Weekly Wrap-Up
A really strong week overall — one of the best of the entire block. The sessions landed cleanly, the weather finally cooperated, and the long marathon simulation delivered exactly what it needed to.
Total Distance: 85.2 km
Total Time: 7 hours
The fitness is lining up at exactly the right time, and confidence heading into the final phase of the build is as high as it’s been all year.