Coffee Trails 11km

This is my plan and the execution of my preparation for Coffee Trails 11Km run.

Status

• D: Distance aka Dist is in kilo meters, km
• T: Time is in minutes
• P: Pace is in minutes/km)
• E: Elev Gain is in meters

Progress

No	Date	Session	What To Do	D	T	P	E	Notes	Track
1🏃	2026-07-28	WK1: Run Day (Hills)	25 min easy jog/walk-run mix, flat ground, conversational pace	4.14	41:00	09:50	39	Felt comfortable. Slightly longer than the 25-min plan.	Strava GPX
🛌🏻	2026-07-29	Rest	Rest regular workout moved to Friday this week
2🏃	2026-07-30	WK1: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)	5.48	54:50	09:09	50	Easy run. Ran longer than the plan.	Strava GPX
3🏃	2026-07-31	WK1: Run Day (Long)	35-40 min continuous easy effort, add a slight incline if available	4.85	50:50	10:24	58	It was supposed to be a gym day. But moved walk from Saturday long walk	Strava GPX
🛌🏻	2026-08-01	Rest	Full rest — workout skipped this week
4🚶	2026-08-02	Rest	Full rest, or a very easy optional walk	2.14	25:40	11:52	9	I measured only half. Its around 4 Km. Easy casual walk, flat, relaxed pace.	Strava GPX
🏋️	2026-08-03	Workout	Keep your existing Mon/Wed workout as-is — no change					- Bulgarian Squats-24Kg-8x3 - Shoulder press-15Kg-6x3 - Lat pull downs-70kg-10x3 - Prone Leg Curl-BW-8x3 - Back extensions-BW-8x3
🛌🏻	2026-08-04	WK2: Rest	Full rest, hill session skipped this week					Initially it was supposed to be a hill session but couldn't do.
🏋️	2026-08-05	Workout	Keep your existing Mon/Wed workout as-is — no change					Strength completed: Single-Leg Sliding Curl 5x2, Bench Press 20kg 10x2, Leg Extensions 30kg 8x2, Seated Low Row 55kg 10x2, Hip Thrusts 10kg 10x2.
🎾🥒	2026-08-06	WK2: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)					It was an optional 25min run day. Didn't run. But was just active. Played a game of pickle ball.
5🚶	2026-08-07	Rest	Full rest day	5.15	56.2	10:54	67	Today was scheduled as full rest. Splits gradually slowed 8:47-14:29/km, more walking later.	Strava GPX
	2026-08-08	WK2: Run Day (Long)	40-45 min easy, rolling terrain
	2026-08-09	Rest	Full rest, or a very easy optional walk
	2026-08-10	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-08-11	WK2: Run Day (Hills)	30 min + 5x1.5min hill repeats
	2026-08-12	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-08-13	WK3: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)
	2026-08-14	Rest	Full rest day
	2026-08-15	WK3: Run Day (Long)	50 min, include one sustained hill climb
	2026-08-16	Rest	Full rest, or a very easy optional walk
	2026-08-17	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-08-18	WK4: Run Day (Hills)	20 min easy, flat, no hills — recovery week
	2026-08-19	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-08-20	WK4: Optional	Rest, or a short easy walk — deload week
	2026-08-21	Rest	Full rest day
	2026-08-22	WK4: Run Day (Long)	35 min easy, flat/rolling — recovery week
	2026-08-23	Rest	Full rest, or a very easy optional walk
	2026-08-24	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-08-25	WK5: Run Day (Hills)	30 min + 6x2min hill repeats
	2026-08-26	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-08-27	WK5: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)
	2026-08-28	Rest	Full rest day
	2026-08-29	WK5: Run Day (Long)	60 min, trail if possible, aim ~150-200m of gain
	2026-08-30	Rest	Full rest, or a very easy optional walk
	2026-08-31	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-01	WK6: Run Day (Hills)	35 min hills + 2 sets x12 bodyweight squats & lunges after
	2026-09-02	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-03	WK6: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)
	2026-09-04	Rest	Full rest day
	2026-09-05	WK6: Run Day (Long)	70 min trail, aim ~200-250m gain
	2026-09-06	Rest	Full rest, or a very easy optional walk
	2026-09-07	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-08	WK7: Run Day (Hills)	35 min hills, focus on steady climbing effort not speed
	2026-09-09	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-10	WK7: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)
	2026-09-11	Rest	Full rest day
	2026-09-12	WK7: Run Day (Long)	80 min trail, practice descending technique (short quick steps), ~250-300m gain
	2026-09-13	Rest	Full rest, or a very easy optional walk
	2026-09-14	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-15	WK8: Run Day (Hills)	25 min easy + a few light hill strides — recovery week
	2026-09-16	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-17	WK8: Optional	Rest, or a short easy walk — deload week
	2026-09-18	Rest	Full rest day
	2026-09-19	WK8: Run Day (Long)	50 min easy trail — recovery week
	2026-09-20	Rest	Full rest, or a very easy optional walk
	2026-09-21	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-22	WK9: Run Day (Hills)	35 min hills, include 2 longer 3-min climbs
	2026-09-23	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-24	WK9: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)
	2026-09-25	Rest	Full rest day
	2026-09-26	WK9: Run Day (Long)	90 min trail, 300m+ gain — test race-day nutrition/hydration
	2026-09-27	Rest	Full rest, or a very easy optional walk
	2026-09-28	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-09-29	WK10: Run Day (Hills)	40 min hills — hardest quality session of the block
	2026-09-30	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-10-01	WK10: Optional	Optional 20-25 min easy walk or stairs (recovery movement, not a workout)
	2026-10-02	Rest	Full rest day
	2026-10-03	WK10: Run Day (Long)	100-110 min (~9-10km trail), 350-400m gain — full dress rehearsal: race shoes, race nutrition
	2026-10-04	Rest	Full rest, or a very easy optional walk
	2026-10-05	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-10-06	WK11: Run Day (Hills)	25 min easy + 4x20sec relaxed strides
	2026-10-07	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-10-08	WK11: Optional	Optional 15-20 min very easy walk
	2026-10-09	Rest	Full rest day
	2026-10-10	WK11: Run Day (Long)	50 min easy trail, relaxed conversational pace
	2026-10-11	Rest	Full rest, or a very easy optional walk
	2026-10-12	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-10-13	WK12: Run Day (Hills)	20 min easy jog + 4x20sec strides, nothing hard
	2026-10-14	Workout	Keep your existing Mon/Wed workout as-is — no change
	2026-10-15	WK12: Optional	Rest — race week, save your legs
	2026-10-16	Rest	Full rest day
	2026-10-17	WK12: Run Day (Long)	15-20 min shakeout jog max, or full rest — legs should feel fresh, not tired
	2026-10-18	RACE DAY	The Coffee Trails — 11km — Race Day! Start conservative on the climbs, save legs for the final descent.

Gallery

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