Khoi — Training OS

Khoi

Thu 30 Jul · 05:23

Readiness

Take care38/100

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

Form

-15TSB

fitness 43 · fatigue 58

This week

28/ 70 km

40% of plan · behind

Race day

31days

30 Aug · W21/25 build

Week 21 of 25 · BuildBest window · 07:00–10:00

Easy run

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

Shoe · Adios Pro 4

6km

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

Distance

6km

Time

30min

Avg pace

5:00/km

HR cap

178bpm

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

Sleep6.7 h

HRV42.0 ms

RHR60

Form-15

Weather · Sydney

Easy run 6 km — best window 07:00–10:00, 8°, feels 5°

8°

feels 4°

H 15° · L 7°

18 km/h · rain 0% · hum 70%

05:0008:0011:0014:0016:00

Next up

Tue 04All dayDad - Birthday

Sydney Marathon

31days · 30 Aug

W21 / 25 · Build

VDOT · current fitness

37.7VDOT

From 5 km in 25:22 · 2026-07-24

Best efforts · last 11 wk

1 KM4:3524 Jul

5 KM25:2224 Jul

10 KM55:3909 Jul

HALF2:11:1005 Jul

Efficiency · speed per heartbeat

6:25/km+1.9%

Latest run @ 158 bpm · Δ aerobic efficiency vs ~8 runs back

Durability · Pa:HR decoupling-0.4%

28 Jul · target < 5% · negative = stronger finish

25-week plan · Sydney MarathonWeek 21 · Build

Base building

Build

Taper

Race week

W1W13W25 · race

Sydney Marathon

31days · 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

28 / 70

Long-run progressionpeak 42 km · W25

W1W13W25

Road to race day

Base phase completeW7

Tune-up half marathonW16

Peak week — highest volumeW22

Taper beginsW23

Carb-load window27–29 Aug

Race day — 42.230 Aug

Shoe mileage

Dynafish Xiaonan

387 / 600

Adidas Evo SL

354 / 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