🇻🇳
Vietnam weeks (Jun 18 – Jul 29): 33–35°C + 70–90% humidity. Distances stay the same — but run by HR only, not pace. Before 6:30am without exception. Your 9:00/km may become 11:00/km and that's completely fine.
Build aerobic engine. All runs easy at 9:00–9:30/km. Never go hard. Football counts as cross-training.
W1Apr 13
Z2 Easy 8km
Football / Bike
Long Run 10km
Weekly run: 18 km
W2Apr 20
Z2 Easy 8km
Football / Bike
Long Run 12km
Weekly run: 20 km
W3Apr 27
Z2 Easy 10km
Football / Bike
Long Run 14km
Weekly run: 24 km
W4May 4 ↓
Z2 Easy 8km
Football / Bike
Long Run 10km
Recovery week — 18 km
W5May 11
Z2 Easy 10km
Football / Bike
Long Run 16km
Weekly run: 26 km
W6May 18
Z2 Easy 10km
Football / Bike
Long Run 18km
Weekly run: 28 km
Push long runs toward half marathon and beyond. W10 onward in Vietnam — same distances, run by HR only, morning runs.
W7May 25
Z2 Easy 10km
Football / Bike
Long Run 20km
Weekly run: 30 km
W8Jun 1 ↓
Z2 Easy 8km
Football / Bike
Long Run 14km
Recovery week — 22 km
W9Jun 8
Z2 Easy 12km
Football / Bike
Long Run 22km
Weekly run: 34 km · last home week
W10Jun 15 🇻🇳✈️
Z2 Easy 6km
Travel / Rest
Easy 10km
Travel week — 16 km · settle in, sleep first
W11Jun 22 🇻🇳 ↓
Z2 Easy 10km
Walk / Swim
Long Run 16km
Recovery week — 26 km
W12Jun 29 🇻🇳
Z2 Easy 12km
Walk / Swim
Long Run 28km
Weekly run: 40 km
W13Jul 6 🇻🇳
Z2 Easy 12km
Walk / Swim
Long Run 30km
Weekly run: 42 km · Peak week
W14–W16 still in Vietnam. Final big push at W15, then taper. Trust your training — heat work pays dividends back home.
W14Jul 13 🇻🇳 ↓
Z2 Easy 10km
Walk / Swim
Long Run 20km
Recovery week — 30 km
W15Jul 20 🇻🇳
Z2 Easy 12km
Walk / Swim
Long Run 32km
Weekly run: 44 km · Final big week
W16Jul 27 🇻🇳✈️
Z2 Easy 6km
Fly Home
Jetlag Rest
Travel + taper — 6 km · jetlag recovery priority
W17Aug 3 ↓
Z2 Easy 8km
Light Cross
Long Run 16km
Taper — 24 km
W18Aug 10 ↓
Z2 Easy 6km
Easy walk / stretch
Easy 10km
Pre-race week — 16 km
W19Aug 17
Z2 Easy 4km
Rest
Rest
🏁 RACE DAY Aug 22
Race week — stay loose, stay calm, carb load Wed–Fri
Zone 2 Rule
If you can't hold a conversation, you're going too fast. 9:00–9:30/km on all easy runs. Never sacrifice this for ego.
10% Rule
Never increase weekly mileage more than 10% between weeks. Built into this plan. Don't add extra runs on good-feeling weeks.
Recovery Weeks
Every 3rd week drops volume by ~30%. These are not optional — they're when your body actually adapts and gets stronger.
🇻🇳 Run by HR
In Vietnam, ignore pace entirely. Zone 2 HR is your only guide. 11:00/km in 34°C heat is still great training.
🇻🇳 Morning Only
Run before 6:30am without exception. Midday running in 33°C + 85% humidity is dangerous, not heroic.
Football & Bike
Football counts as aerobic cross-training. Avoid intense football within 48hrs of a long run. In Vietnam, swap for swimming or walking.
Long Run Fuel
From 16km onwards, practice fuelling every 45 min during long runs. Use gels, dates, or banana. Train your gut now.
Taper Trust
Weeks 16–18 you'll feel sluggish and undertrained. That's normal. Your legs are storing energy. Don't add extra runs.