AI Training Program
ตารางฝึกวิ่งตามเป้าหมาย
ใส่ผล 5K/10K ล่าสุด เลือกเป้าหมาย 5K, 10K, 21K, 42K หรือ 100K แล้วระบบจะสร้างตารางฝึกตาม pattern ที่คุม load, cutback week และ taper ไว้ให้
Weekly Peak
37 KM
Longest Run
23 KM
Workouts
48
| Week | Day | Focus | Detail | KM | Intensity |
|---|---|---|---|---|---|
| W1 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W1 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W1 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W1 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 12 | Long |
| W2 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W2 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W2 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W2 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 13 | Long |
| W3 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W3 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W3 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W3 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 15 | Long |
| W4 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W4 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W4 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W4 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 12 | Long |
| W5 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W5 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W5 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W5 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 17 | Long |
| W6 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W6 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W6 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W6 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 19 | Long |
| W7 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W7 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W7 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W7 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 20 | Long |
| W8 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 5 | Quality |
| W8 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W8 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 4 | Easy |
| W8 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 16 | Long |
| W9 | Tue | Quality | threshold + marathon pace @ 5:53 /km, warm up/cool down included | 6 | Quality |
| W9 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W9 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 5 | Easy |
| W9 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 23 | Long |
| W10 | Tue | Quality | Sharpen: 4 x 400m @ 5:09 /km, full recovery | 5 | Quality |
| W10 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W10 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 4 | Easy |
| W10 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 15 | Long |
| W11 | Tue | Quality | Sharpen: 4 x 400m @ 5:09 /km, full recovery | 5 | Quality |
| W11 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W11 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 4 | Easy |
| W11 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 15 | Long |
| W12 | Tue | Quality | Sharpen: 4 x 400m @ 5:09 /km, full recovery | 5 | Quality |
| W12 | Wed | Recovery | Very easy run + mobility 10 minutes | 3 | Recovery |
| W12 | Thu | Easy aerobic | Conversational pace @ 7:10 /km | 4 | Easy |
| W12 | Sat | Long run | Easy effort @ 7:10 /km. Keep fueling practice and no racing. | 11 | Long |