Current Fitness Assessment
GREAT NEWSYou are already running at marathon target pace! Your 16.4km at 4:59/km (HR 151) and 24km at 5:04/km shows you have the speed. The 28-week plan focuses on: building long-run endurance to 32km, volume to 85km/week, and practicing sustained 4:59/km for 42.2km in Thai heat.
4:59/km
Best long run pace (16.4km)
= Target marathon pace ✓
5:04/km
24km long run pace
Only 5 sec/km off target over 24km
148 bpm
Average HR all runs
Excellent aerobic base
174 spm
Average cadence
Good. Target 178-182 spm
5–6×/wk
Training frequency
Consistent early morning runs ✓
57km
Peak weekly km
Build to 85km by week 20
Training Pace Zones
🌡️ Interactive Thailand Heat Adjustment
Bangkok humidity makes breathing harder. Paces automatically shift based on temperature rules.
Temp: 20°C
| Zone | Type | Pace /km | HR bpm | Purpose |
|---|---|---|---|---|
| R | Recovery | 6:30–7:00 | <138 | Very easy, full recovery between hard days |
| E | Easy Aerobic | 6:05–6:30 | 138–148 | Conversational. 70% of all training runs here |
| L | Long Run | 5:30–5:50 | 148–157 | Steady aerobic, builds endurance base |
| MP | Marathon Pace | 4:55–5:02 | 157–163 | Comfortably hard. Race pace. 20% of training |
| T | Threshold/Tempo | 4:35–4:45 | 163–170 | Comfortably hard. Lactate threshold work |
| I | Interval | 4:15–4:25 | 170–180 | Hard. VO2max development. 800m–2km reps |
What Needs to Improve
🏃 Endurance
- →Longest run: 24km → need 32km
- →MP sustained: ~3km → need 20km
- →Total weekly km: 57 → 85km
- →Race simulation runs needed
🔥 Heat Management
- →Fueling in hot conditions
- →Higher sweat = more electrolytes
- →Pre-cooling strategies
- →Pacing by HR in heat
⚡ Fueling Practice
- →Practice gels on long runs
- →Train gut to take fuel
- →Salt stick timing
- →Pre-race carb loading
💪 Strength
- →Core: 3×/week 15 min
- →Hip/glute stability
- →Single-leg strength
- →Calf raises (injury prevention)