BKKRUNNERS / with Zag

Training plans — build endurance, hit your goal

🇹🇭 Bangkok · Run · Repeat My Strava

🇹🇭 Bangkok Runners Group

Facebook Group ↗ Meetup Group ↗ Strava Club ↗ Garmin Group ↗

GPX Library

📍 Full Moon Bangkok Jungle Run 2024 ↗ 🍜 "The Food Run" — 50km (15th Edition, Nov 2019) ↗ ✈️ Airport Run 24KM — 14 March 2020 ↗ 🌊 Very Khlong Run 13k/23k/33k++ ↗

Goal: Sub 1 hour  ·  Duration: 6 weeks  ·  Sessions: 4 / week

Week 1

Session #01 — Intervals

  • Warm up: 20 min easy
  • 10 reps of [30 sec fast + 45 sec slow/jog]
  • Cool down: 10 min easy

Session #02 — Easy Run

  • 45 min easy pace

Session #03 — Tempo

  • 20 min slow + 20 min at 10K pace (6 min/km, 10 km/h)

Session #04 — Easy Run

  • 45–60 min easy

Week 2

Session #01 — Intervals

  • Warm up: 20 min easy
  • 4 reps of [3 min at 5 min/km pace + 3 min easy run]
  • Cool down: 10 min easy

Session #02 — Easy Run

  • 45 min easy pace

Session #03 — Tempo

  • 20 min slow + 25 min at 10K pace (6 min/km, 10 km/h)

Session #04 — Easy Run

  • 45–60 min easy

Week 3

Session #01 — Intervals

  • Warm up: 20 min easy
  • 10 reps of [1 min at 4:15 min/km pace + 1 min easy run]
  • Cool down: 10 min easy

Session #02 — Easy Run

  • 45 min easy pace

Session #03 — Tempo

  • 20 min slow + 30 min at 10K pace (6 min/km, 10 km/h)

Session #04 — Easy Run

  • 45–60 min easy

Week 4

Session #01 — Intervals

  • Warm up: 20 min easy
  • 3 reps of [5 min at 5:00 min/km pace + 5 min easy run]
  • Cool down: 10 min easy

Session #02 — Easy Run

  • 45 min easy pace

Session #03 — Tempo

  • 20 min slow + 35 min at 10K pace (6 min/km, 10 km/h)

Session #04 — Easy Run

  • 45–60 min easy

Week 5

Session #01 — Intervals

  • Warm up: 20 min easy
  • 8 reps of [2 min at 4:15 min/km pace + 2 min easy run]
  • Cool down: 10 min easy

Session #02 — Easy Run

  • 45 min easy pace

Session #03 — Tempo

  • 20 min slow + 40 min at 10K pace (6 min/km, 10 km/h)

Session #04 — Easy Run

  • 45–60 min easy

Week 6

Session #01 — Intervals

  • Warm up: 20 min easy
  • 3 reps of [2 km at 5:00 min/km pace + 5 min easy run]
  • Cool down: 10 min easy

Session #02 — Easy Run

  • 45 min easy pace

Session #03 — Tempo

  • 20 min slow + 2 reps of 20 min at 10K pace (6 min/km, 10 km/h) — 5 min recovery between reps

Session #04 — Easy Run

  • 45–60 min easy

Goal: Sub 2 hours  ·  Duration: 12 weeks  ·  Sessions: 3 / week

Week 1

Session 1

  • 45 min jogging (speed 11–12 km/h)

Session 2

  • 2 series of 8 repeats: [30 sec fast + 30 sec slow jog]
  • Rest between series: 3 min

Session 3

  • 1h10 jogging

Week 2

Session 1

  • 45 min jogging (speed 11–12 km/h)

Session 2

  • 2 series of 5 repeats: 400 m (Rrep = 1 min)
  • Rs = 3 min

Session 3

  • 1h10 jogging

Week 3

Session 1

  • 45 min jogging (speed 11–12 km/h)

Session 2

  • 3 x 2000 m (speed 12–13 km/h) with Rrep = 2 min

Session 3

  • 1h20 jogging including: 2 repeats of 10 min at 12–13 km/h (Rrep = 2 min)

Week 4

Session 1

  • 45 min jogging (speed 11–12 km/h)

Session 2

  • 2 series of 5 repeats: 300 m (Rrep = 45 sec, Rs = 3 min)

Session 3

  • 1h20 jogging

Week 5

Session 1

  • 45 min jogging (speed 12–13 km/h)

Session 2

  • 2 series of 4 repeats: 500 m (Rrep = 1 min, Rs = 3 min)

Session 3

  • 1h30 jogging including: 2 repeats of 15 min at 12–13 km/h (Rrep = 2 min)

Week 6

Session 1

  • 45 min jogging (speed 12–13 km/h)

Session 2

  • 2 series of 4 repeats: 300 m (Rrep = 45 sec, Rs = 3 min)

Session 3

  • 1h30 jogging with 3 repeats of 2000 m at 12–13 km/h (Rrep = 2 min)

Week 7

Session 1

  • 45 min jogging (speed 11–12 km/h)

Session 2

  • 45 min jogging (speed 10–11 km/h)

Session 3

  • 1h30 jogging

Week 8

Session 1

  • 1h jogging (speed 11–12 km/h)

Session 2

  • 4 x 2000 m (speed 12–13 km/h) with Rrep = 2 min

Session 3

  • 1h40 jogging with 2 repeats of 20 min at 12–13 km/h (Rrep = 2 min)

Week 9

Session 1

  • 45 min jogging (speed 11–12 km/h)

Session 2

  • 3 x 3000 m (speed 12–13 km/h) with Rrep = 2 min

Session 3

  • 1h40 jogging including: 2 repeats of 20 min at 12–13 km/h (Rrep = 2 min)

Week 10

Session 1

  • 45 min jogging (speed 12–13 km/h)

Session 2

  • 4000 m then 3000 m then 2000 m (12–13 km/h) — Rrep = 3 min

Session 3

  • 1h30 jogging including: 2 repeats of 15 min at 12–13 km/h (Rrep = 2 min)

Week 11

Session 1

  • 45 min jogging (speed 12–13 km/h)

Session 2

  • 2 x 4000 m (12–13 km/h) — Rrep = 2 min

Session 3

  • 1h20 jogging including: 2 repeats of 10 min at 12–13 km/h (Rrep = 2 min)

Week 12

Session 1

  • 45 min jogging (speed 11–12 km/h)

Session 2

  • 45 min jogging (speed 11–12 km/h)

Session 3 — Race Day

  • Half Marathon / 21 km

Goal: Marathon  ·  Duration: 16 weeks  ·  Sessions: 4 / week

Week 1

Session 1

  • Footing 45 min

Session 2

  • Warm up 15 min
  • 2 series of 8 repeats: 30 sec fast / 30 sec slow (Rs = 3 min)

Session 3

  • Footing 45 min

Session 4

  • 10km race

Week 2

Session 1

  • Warm up 15 min
  • 2 series of 6 min at 13 km/h (Rs = 3 min)

Session 2

  • Footing 45 min

Session 3

  • Warm up 15 min
  • 2 series of 8 repeats: 200 m fast / 30 sec walk recovery (Rs = 3 min)

Session 4

  • Long run 1h30 including 2 x 10 min at 12 km/h (3 min rest between)

Week 3

Session 1

  • Footing 45 min

Session 2

  • Warm up 15 min
  • 2 series of 6 repeats: 300 m fast / 45 sec walk recovery (Rs = 3 min)

Session 3

  • Warm up 15 min
  • 2 series of 10 min at 13 km/h (Rs = 3 min)

Session 4

  • Long run 1h30 including 2 x 12 min at 12 km/h (3 min rest between)

Week 4 — Easy / Rest Week

Session 1

  • Footing 45 min

Session 2

  • Warm up 15 min
  • 2 series of 5 repeats: 400 m fast / 1 min active walk recovery (Rs = 3 min)

Session 3

  • Footing 1h

Session 4

  • Rest

Week 5

Session 1

  • Footing 45 min

Session 2

  • Warm up 15 min
  • 2 series of 8 repeats: 300 m fast / 30 sec recovery

Session 3

  • Warm up 15 min
  • 2 series of 10 min at 13 km/h (Rs = 3 min)

Session 4

  • Long run 1h30 including 2 x 12 min at 12 km/h (3 min recovery between)

Week 6

Session 1

  • Warm up 15 min
  • 2 series of 8 min at 13 km/h (Rs = 3 min)

Session 2

  • Warm up 15 min
  • 2 series of 5 repeats: 400 m fast / 1 min walk recovery (Rs = 3 min)

Session 3

  • Footing 1h

Session 4

  • Long run 1h40 including 2 x 15 min at 12 km/h (3 min recovery between)

Week 7

Session 1

  • Footing 45 min

Session 2

  • Warm up 15 min
  • 2 series of 10 repeats: 300 m fast / 30 sec recovery

Session 3

  • Warm up 15 min
  • 2 series of 10 min at 13 km/h (Rs = 3 min)

Session 4

  • Long run 1h40 including 2 x 15 min at 12 km/h (3 min recovery between)

Week 8 — Easy / Rest Week

Session 1

  • Footing 45 min

Session 2

  • Footing 45 min

Session 3

  • Long run 1h20

Session 4

  • Rest

Week 9

Session 1

  • Footing 45 min – 1h

Session 2

  • Warm up 15 min
  • 2 series of 4 repeats: 300 m fast / 200 m jog (Rs = 3 min)

Session 3

  • Footing 1h

Session 4

  • Long run 1h50 including 2 x 15 min at 12 km/h (4 min recovery between)

Week 10

Session 1

  • Footing 45 min – 1h

Session 2

  • Warm up 15 min
  • 3 series of 10 min at 12 km/h (Rs = 4 min)

Session 3

  • Footing 1h

Session 4

  • Long run 1h50 including 2 x 20 min at 12 km/h (5 min recovery between)

Week 11

Session 1

  • Footing 45 min – 1h

Session 2

  • Warm up 15 min
  • 2 series of 12 repeats: 200 m fast / 200 m jog (Rs = 3 min)

Session 3

  • Footing 1h

Session 4

  • Long run 1h50 including 2 x 20 min at 12 km/h (5 min recovery between)

Week 12 — Easy / Rest Week

Session 1

  • Footing 45 min

Session 2

  • Footing 45 min

Session 3

  • Long run 2h00 including 2 x 25 min at 12 km/h (5 min recovery between)

Session 4

  • Rest

Week 13

Session 1

  • Footing 45 min

Session 2

  • Warm up 15 min
  • 2 series of 6 repeats: 400 m fast / 300 m jog (Rs = 3 min)

Session 3

  • Footing 1h

Session 4

  • Long run 2h15 including 3 x 15 min at 13 km/h (5 min recovery between)

Week 14

Session 1

  • Footing 45 min

Session 2

  • Warm up 15 min
  • 3 series of 10 min at 13 km/h (Rs = 4 min)

Session 3

  • Footing 45 min – 1h

Session 4

  • Long run 1h50 including 2 x 20 min at 12 km/h (3 min recovery between)

Week 15

Session 1

  • Footing 45 min – 1h

Session 2

  • Warm up 15 min
  • 40 min at 12 km/h

Session 3

  • Footing 45 min – 1h

Session 4

  • Long run 1h20 including 2 x 12 min at 13 km/h (3 min recovery between)

Week 16

Session 1

  • Footing 1h

Session 2

  • Footing 40 min

Session 3

  • Footing 30 min

Session 4 — Race Day

  • Marathon