17km Kawaguchiko — Dec 2026

Total weeks

~105

Run sessions

Recovery weeks

100g

Protein daily

Target race pace 8:30 min / km

10km split~1:25

Finish 17km~2:24

Race date12 Dec

Treadmill speed 7.0 km/h

Phase 1 — Base buildingMay – Jun 2026

Build the habit. Short easy runs, no pressure on pace. Gym stays the same.

Week	Running	Gym	Nutrition
5–11 May Wk 1	Run 2× — 10–15 min walk-run	Gym 4× as usual. Avoid leg-heavy on run days	1,500 kcal training days 100g protein. Electrolytes on run days
12–18 May Wk 2	Run 2× — 15 min, aim for more continuous jogging	Gym 4× — add hip flexor & calf stretches	Same targets Protein within 30 min post-run
19–25 May Wk 3	Run 2× — 20 min continuous jog	Gym 4×	Same targets
26 May–1 Jun Wk 4	Run 2× — 20–25 min, target 3km	Gym 4×	Bump to 1,600 kcal on run days if fatigued
2–8 Jun Wk 5	Run 3× — 20–25 min easy	Gym 3× (6 active days, 1 full rest mandatory)	1,600 kcal on run days
9–15 Jun Wk 6	Run 3× — 25 min, try 4km	Gym 3×	Same as Wk 5
16–22 Jun Wk 7	Run 3× — 30 min, first attempt at 5km	Gym 3× — focus on lower body strength	5km burns ~250–300 kcal Eat back ~half
23–29 Jun Wk 8	Run 3× — comfortable 5km, note your time	Gym 3×	Phase check-in How's energy and recovery?

Phase 2 — Build enduranceJul – Sep 2026

Longer runs. One weekly long run becomes the anchor of your week.

Week	Running	Gym	Nutrition
30 Jun–6 Jul Wk 9	Run 3× — 2 easy (30 min) + 1 long run (5–6km)	Gym 3× — shift one to upper body	1,600 kcal run days Carbs 2h before long run
7–13 Jul Wk 10	Run 3× — long run 6km	Gym 3×	Same as Wk 9
14–20 Jul Wk 11	Run 3× — long run 6–7km	Gym 3×	1,650 kcal on long run day
21–27 Jul Wk 12 ✦ Recovery	Recovery Drop volume 20% — long run 5km only	Gym 3× lighter intensity	Back to 1,500 kcal Prioritise sleep
28 Jul–3 Aug Wk 13	Run 3× — long run 7km + 1 tempo run (20 min faster)	Gym 3× — HIIT complements tempo well	1,700 kcal on long run days
4–10 Aug Wk 14	Run 3× — long run 7–8km	Gym 3×	Same as Wk 13
11–17 Aug Wk 15	Run 3× — long run 8km	Gym 3×	1,700–1,750 kcal on long run day
18–24 Aug Wk 16 ✦ Recovery	Recovery Long run 6km only	Gym 3× lighter	Back to 1,500 kcal
25–31 Aug Wk 17	Run 3× — long run 8–9km + race pace intervals	Gym 3× — keep strength, prevents injury	1,750–1,800 kcal on peak days
1–7 Sep Wk 18	Run 3× — long run 9km	Gym 3×	Same as Wk 17
8–14 Sep Wk 19	Run 3× — long run 9km, stronger pace	Gym 3×	1,800 kcal on long run day Prioritise sleep
15–21 Sep Wk 20 ✦ Recovery	Recovery Long run 6–7km easy	Gym 3× lighter	Back to 1,500 kcal

Phase 3 — Peak, extend & taperSep – Dec 2026

Hit 10km, then push beyond. Long runs build to 14km before a 3-week taper into Kawaguchiko.

Week	Running	Gym	Nutrition
22–28 Sep Wk 21	Run 3× — first full 10km practice run ★	Gym 2–3×	1,700 kcal on 10km day. Big milestone!
29 Sep–5 Oct Wk 22	Run 3× — consolidate 10km distance	Gym 2–3×	1,600–1,700 kcal active days
6–12 Oct Wk 23	Run 3× — 10km at target pace + 1 longer easy run	Gym 2×	Same as Wk 22
13–19 Oct Wk 24 ✦ Recovery	Recovery 7km easy — body absorbing fitness	Gym 2×	1,500 kcal. Recovery week.
20–26 Oct Wk 25	Run 3× — long run 11km. First step beyond 10km ★	Gym 2×	1,750 kcal on long run day Carbs 2h before
27 Oct–2 Nov Wk 26	Run 3× — long run 12km	Gym 2×	1,800 kcal on long run day
3–9 Nov Wk 27	Run 3× — long run 13km	Gym 2×	1,800 kcal on long run day Prioritise sleep
10–16 Nov Wk 28	Run 3× — long run 14km. Peak long run ★	Gym 2×	1,850 kcal on long run day
17–23 Nov Wk 29 ✦ Taper	Recovery Taper begins — long run 10km easy	Gym 2× light	Back to 1,600 kcal Legs banking fitness now
24–30 Nov Wk 30	Run 2× easy — 30 min each. Keep legs ticking.	Gym 2× light	1,400–1,500 kcal. Stay hydrated.
1–7 Dec Wk 31	Run 4 Dec: 10km tune-up race. Then full rest.	Rest No gym this week	Race day: carbs + protein. Rest of week: 1,300 kcal.
8–11 Dec Wk 32	Run 9 Dec: 15 min shakeout only. 10–11 Dec: full rest.	Rest No gym	Carb-load lightly 10–11 Dec Race morning: light meal 2–3h before start
12 Dec 2026 Race day 🗻	Race 17km Kawaguchiko — Mt. Fuji International Marathon Target: completion at 8:30/km. Enjoy the views!	—	Banana + oats + protein shake Warm layers for 3–8°C. Trust your training!

Nutrition by phase

Phase 1 — May–Jun

Training days1,500–1,600 kcal

Rest days1,300 kcal

Protein100g daily

Add electrolytes on run days. Protein within 30 min post-run.

Phase 2 — Jul–Sep

Run days1,600–1,800 kcal

Rest days1,300 kcal

Protein100g daily

Long run days at higher end. Carbs 2h before long runs. Recovery weeks drop back to 1,500.

Phase 3 — Oct–Dec

Long run days1,750–1,850 kcal

Taper weeks1,400–1,600 kcal

Protein100g daily

Long runs 11–14km need more fuel. Light carb-load 2 days pre-race. Race morning: small meal 2–3h before.

Singapore heat

Train early morning (6–7am) or after 7pm. Humidity adds 30–60 sec/km — but Kawaguchiko at 3–8°C will feel like a superpower in comparison.

Recovery weeks

Built in at weeks 12, 16, 20, 24, 29. Not optional — these are when your body actually adapts and gets stronger.

Kawaguchiko prep

Pack warm layers for before/after. It's 3–8°C in December. Start conservatively at 8:30–9:00/km — the scenery is worth slowing down for. 🗻