Shake off illness and rebuild rhythm. W1 is intentionally easy — just get moving again. Ramp picks up from W2. All runs at 9:00–9:30/km.
W1 ← NOWApr 23
Z2 Easy 6km
Football / Bike
Long Run 8km
Post-illness return — 14 km · easy does it
W2Apr 30
Z2 Easy 8km
Football / Bike
Long Run 12km
Weekly run: 20 km
W3May 7
Z2 Easy 10km
Football / Bike
Long Run 16km
Weekly run: 26 km
W4May 14 ↓
Z2 Easy 8km
Football / Bike
Long Run 12km
Recovery week — 20 km
W5May 21
Z2 Easy 10km
Football / Bike
Long Run 18km
Weekly run: 28 km
Push long runs toward 30km. W8 onward in Vietnam — same distances, run by HR only, morning runs. Heat training is a bonus.
W6May 28
Z2 Easy 10km
Football / Bike
Long Run 20km
Weekly run: 30 km
W7Jun 4 ↓
Z2 Easy 8km
Football / Bike
Long Run 14km
Recovery week — 22 km · last easy week before VN
W8Jun 11
Z2 Easy 12km
Football / Bike
Long Run 22km
Weekly run: 34 km · final home week
W9Jun 18 🇻🇳✈️
Z2 Easy 6km
Travel / Rest
Easy 10km
Arrival week — 16 km · settle in, sleep first
W10Jun 25 🇻🇳 ↓
Z2 Easy 10km
Walk / Swim
Long Run 16km
Recovery week — 26 km
W11Jul 2 🇻🇳
Z2 Easy 12km
Walk / Swim
Long Run 28km
Weekly run: 40 km
W12Jul 9 🇻🇳
Z2 Easy 12km
Walk / Swim
Long Run 30km
Weekly run: 42 km · Peak week
W13–W15 still in Vietnam. One final big push at W14, then taper home. Heat adaptation pays off on race day.
W13Jul 16 🇻🇳 ↓
Z2 Easy 10km
Walk / Swim
Long Run 20km
Recovery week — 30 km
W14Jul 23 🇻🇳
Z2 Easy 12km
Walk / Swim
Long Run 32km
Weekly run: 44 km · Final big week
W15Jul 30 ✈️ ↓
Z2 Easy 6km
Fly Home
Jetlag Rest
Return week — 6 km · sleep is the priority
W16Aug 6 ↓
Z2 Easy 8km
Easy walk / stretch
Easy 12km
Taper — 20 km
W17Aug 13 ↓
Z2 Easy 5km
Rest
🏁 RACE DAY Aug 22
Race week — stay loose, carb load Wed–Fri, sleep well
Post-Illness Rule
W1 is gentle by design. Don't try to make up for lost time — your aerobic fitness is still largely intact after 2 weeks. Patience now saves your race.
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 ~30%. Not optional — this is when your body 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.
Long Run Fuel
From 16km onwards, fuel every 45 min. Use gels, dates, or banana. Train your gut now — don't experiment on race day.
Taper Trust
W15–17 you'll feel sluggish and undertrained. That's normal. Your legs are storing energy. Do not add extra runs.