Khoi — Training OS

Khoi

Sun 02 Aug · 16:37

Readiness

Take care31/100

High overtraining risk: take 2 consecutive rest days before resuming training.

Form

-30TSB

fitness 48 · fatigue 78

This week

70/ 70 km

100% of plan · done

Race day

28days

30 Aug · W21/25 build

Week 21 of 25 · BuildBest window · 16:00–19:00

Long run

KEY RUN — 28-30km: first 18-20km easy, last 10km @ 5:35/km. Run fresh — durability test that sets race pace.

Shoe · trainers

19km

10km

Easyfirst 19km easy19 km—

Mainlast 10km @ 5:35/km. Run fresh — durability test that sets race pace.10 km5:35 /km

Distance

29km

Time

2:56:00

Avg pace

6:04/km

HR cap

162bpm

Mon

Easy 10K

Easy zone 2 (6:10-6:35/km)

Tue

Long 18K

makeup long run — first 13-14km easy, last 4-5km @ 5:35/km. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.

Wed

Rest

—

Thu

Easy 6K

Easy 6km — carbon shoe fit check. No strides. Abort at any hotspot.

Fri

Easy 7K

Easy zone 2 (6:10-6:35/km). Drop to rest if HRV still suppressed.

Sat

Rest

—

Sun

Long 29K

KEY RUN — 28-30km: first 18-20km easy, last 10km @ 5:35/km. Run fresh — durability test that sets race pace.

Recovery signals

Sleep6.9 h

HRV59.0 ms

RHR57

Form-30

Weather · Sydney

Long run 29 km — best window 16:00–19:00, 15°, feels 13°

16°

feels 14°

H 18° · L 8°

16 km/h · rain 0% · hum 71%

16:0019:0022:0001:0003:00

Next up

Tue 04All dayDad - Birthday

Sat 08All dayAnniversary

Sun 09All dayCity2Surf

Sun 0906:00Jeff + AQT

Sydney Marathon

28days · 30 Aug

W21 / 25 · Build

VDOT · current fitness

37.7VDOT

From 5 km in 25:22 · 2026-07-24

Best efforts · last 12 wk

1 KM4:3524 Jul

5 KM25:2224 Jul

10 KM55:3909 Jul

HALF2:06:4802 Aug

Efficiency · speed per heartbeat

6:03/km+1.6%

Latest run @ 165 bpm · Δ aerobic efficiency vs ~8 runs back

Durability · Pa:HR decoupling-11.4%

02 Aug · target < 5% · negative = stronger finish

25-week plan · Sydney MarathonWeek 21 · Build

Base building

Build

Taper

Race week

W1W13W25 · race

Sydney Marathon

28days · 30 Aug

W21 / 25 · Build

This block · Build

Aerobic volume builds through the Hansons block with a cutback every fourth week. One speed/strength session, one goal-pace tempo, and a progressive long run each week.

Mon

Easy 10K

Easy zone 2 (6:10-6:35/km)

Tue

Long 18K

makeup long run — first 13-14km easy, last 4-5km @ 5:35/km. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.

18km makeup long run — first 13-14km easy, last 4-5km @ 5:35/km. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.

Wed

Rest

—

Thu

Easy 6K

Easy 6km — carbon shoe fit check. No strides. Abort at any hotspot.

Fri

Easy 7K

Easy zone 2 (6:10-6:35/km). Drop to rest if HRV still suppressed.

Sat

Rest

—

Sun

Long 29K

KEY RUN — 28-30km: first 18-20km easy, last 10km @ 5:35/km. Run fresh — durability test that sets race pace.

Planned vs actual · kmrecent weeks

W16

24 / 62

W17

67 / 80

W18

66 / 86

W19

58 / 88

W20

26 / 54

W21

70 / 70

Long-run progressionpeak 42 km · W25

W1W13W25

Road to race day

5K time trial

resolved ~25:22

Fri 24 Jul

Durability gate — 28-30km MP finish

sets race pace: 3:55 or 4:05-4:10

Sun 02 Aug

Carbon shoe decisive test

judge the morning after, not during

Sun 09 Aug

Taper begins

volume down, intensity kept

Mon 10 Aug

Carb load

27–29 Aug

Race day — 42.2km

TCS Sydney Marathon

Sun 30 Aug · 28d

Shoe mileage

Adidas Evo SL

430 / 600

Dynafish Xiaonan

340 / 600

New Balance FuelCell Rebel V4

309 / 600

Salomon Ultra Glide 2

188 / 600

NNormal Kjerag

83 / 600

Calendar · to race dayBase buildingBuildTaperRace week

MonTueWedThuFriSatSunkm

W21 · now

27 Jul

Easy 10K

Easy zone 2 (6:10-6:35/km)

Long 18K

18km makeup long run — first 13-14km easy, last 4-5km @ 5:35. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.

18km makeup long run — first 13-14km easy, last 4-5km @ 5:35/km. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.

—

Easy 6K

Easy 6km — carbon shoe fit check. No strides. Abort at any hotspot.

Easy 7K

Easy zone 2 (6:10-6:35/km). Drop to rest if HRV still suppressed.

—

Long 29K

KEY RUN — 28-30km: first 18-20km easy, last 10km @ 5:35/km. Run fresh — durability test that sets race pace.

W22

3 Aug

Easy 10K

Easy zone 2 (6:10-6:35/km)

Intervals

4×2km @ 5:29 (800m jog rec)

2km easy WU

4x2km @ 5:29/km (800m jog rec)

2km easy CD

—

Easy 9K

Easy + strides

Easy 7K

Easy zone 2 (6:10-6:35/km)

—

Long 26K

26km, last 8km @ 5:35 (MP finish). Decisive carbon-shoe test.

26km, last 8km @ 5:35/km (MP finish). Decisive carbon-shoe test.

W23

10 Aug

Easy 8K

Easy zone 2 (6:10-6:35/km)

Tempo

2km easy WU

8km @ 5:35/km

2km easy CD

—

Easy 8K

Easy + 6×20s strides

Easy + 6x20s strides

—

Long 18K

18km, last 4km @ 5:35/km. Shoe confirmation run.

W24

17 Aug

Easy 7K

Easy zone 2 (6:10-6:35/km)

Intervals

5×1km @ 5:25 (200m jog rec)

2km easy WU

5x1km @ 5:25/km (200m jog rec)

2km easy CD

—

Easy 7K

Easy + 4×20s strides

Easy + 4x20s strides

—

Easy 5K

Easy zone 2 (6:10-6:35/km)

Long 12K

Easy 12km, relaxed

W25

24 Aug

—

Easy 6K

Easy + 4×20s strides

Easy + 4x20s strides

Easy 5K

Easy 5km with 3×90s @ 5:35 (keep legs primed)

Easy 5km with 3x90s @ 5:35/km (keep legs primed)

Easy 5K

Easy + 3×20s strides

Easy + 3x20s strides

—

Easy 3K

Optional 3km shakeout

RACE 42.2

RACE DAY — even effort, start 5:38-5:40/km, run climbs by effort (Harbour Bridge early, Oxford St late), negative split off the net downhill