◂ ALL REPORTSTHE ROAD TO 70.3

WEEK 10 TRAINING PLAN — TOKYO: FOUR SHORT MORNING RUNS

OCT 5 – OCT 11, 2026  ·  IRONMAN 70.3 HAPPY VALLEY · 2027-05-23  ·  T-MINUS 230 DAYS  ·  PHASE: BASE-1 (WEEK 10 OF ~42)  ·  COLUMBUS HALF 2026-10-18 · 13 DAYS  ·  LAND TOKYO MON 9:30 PM · RUNS TUE–FRI · MAX 5K PER RUN

Weekly Targets

SPORTTARGETSHAPE
Run11.3 miTue 2 · Wed 3.1 · Thu 3.1 with strides · Fri 3.1. Every run is easy and in the morning. You have not run on back-to-back days since August; four in a row is new, so each run stays short and even, and the foot rule below applies every morning
Swim0 mNo pool planned. If the hotel has one: an easy 600–800 m on Wed or Thu afternoon with the same single cue, eyes on the bottom, as a bonus
Bike0 miOff for the week. The bike resumes in Week 11
Strength / Mobility5Hotel-room pushups + squats Tue–Fri · stretch 10 min after each run (calves, quads, hip flexors) · calf raises on both travel days

Schedule

DAYSESSIONEFFORT CAP
Mon 10/5TRAVEL → TOKYO, land 9:30 PM. Rest. Sleep on the plane during Tokyo night hours, stay awake during Tokyo daytime · ~250 ml water per flight hour · walk the aisle + 20 calf raises every hour. At the hotel: water, a light meal, lights out by midnight Tokyo timenothing
Tue 10/6Run 2 mi easy, outdoors, mid-morning after breakfast. First run after a 13-hour shift on a short night's sleep: the job is daylight and loose legs, not miles. Extend to 3.1 only if HR is under 140 at mile 2. Pushups + squats · stretch 10 minavg HR ≤ 145
Wed 10/7Run 5K easy, morning. Out 1.55, back 1.55 so the route is easy to follow. Pushups + squats · stretch 10 minavg HR ≤ 145, ceiling 150
Thu 10/8Run 5K easy + 4×20 s strides in the last half mile (smooth and fast, not a sprint, full walk-back recovery between them). The only quick running before Columbus: it reminds the legs of race pace without adding fatigue. Pushups + squats · stretch 10 minavg HR ≤ 145 (strides exempt)
Fri 10/9Run 5K easy, morning, even effort. Last run in Tokyo. Pushups + squats · stretch 10 minavg HR ≤ 145, ceiling 150
Sat 10/10TRAVEL HOME. Rest. Same flight routine: water, aisle walks, calf raises. Watch and meals to Eastern time at boardingnothing
Sun 10/11Recovery: 20–30 min walk outdoors, late afternoon (light late in the day helps the westward readjustment). Week 11, Columbus race week, is set todaynothing

Morning Go / No-Go (Travel-Adjusted)

Check resting HR in Garmin Connect on waking. The morning brief lands Tokyo evening, after the run.
  • ≤ 66 — green light, run as planned
  • 67–70 — run, but 2 mi easy only
  • ≥ 71, or feeling ill — swap to a 30 min walk
Thresholds are raised 4 bpm for this week only. Your three travel days read 65–66, and a long-haul flight plus a 13-hour shift usually lifts resting HR for several days. Normal thresholds (62 / 66) return in Week 11. Foot: pain on first steps → that day's run becomes a 30 min walk.

The One Rule This Week

Run outside in daylight, on Tokyo time. At a 13-hour shift your body clock will most likely adjust by delaying, as if you had flown 11 hours west. Daylight during the Tokyo day pushes it in that direction, so the morning run also works as jet-lag treatment. Eat on Tokyo time, and keep naps under 30 minutes and before 3 PM.

Fueling

  • Protein ≥ 135 g a day. Konbini (7-Eleven, Lawson, FamilyMart) make this easy: salad chicken, boiled eggs, Greek yogurt, protein drinks
  • Eat before each run: an onigiri or a banana plus yogurt 60–90 min ahead
  • Expect warm, humid mornings: drink 500 ml in the hour before running. Pocari Sweat after the run replaces salt
  • Food logging is optional this week; resume at home

Week Checklist

  • [ ] Mon: sleep on Tokyo night hours
  • [ ] Tue 2 mi (3.1 if HR < 140 at mile 2)
  • [ ] Wed 5K easy
  • [ ] Thu 5K + 4×20 s strides
  • [ ] Fri 5K easy, even effort
  • [ ] Pushups + squats + stretch Tue–Fri
  • [ ] Protein ≥ 135 g daily
  • [ ] Sun: late-afternoon walk outside

Why These Numbers

Week 9 actual: 5.6 mi run / 0 mi bike / 2,000 m swim against 10 / 15 / 1,700. The swim beat its target, and Thursday's 1,150 m (corrected for six missed turns) was your longest swim ever, 21% past the previous best, with your best stroke efficiency at that volume (14.7 strokes/length, SWOLF 57) and a 100 m in 3:03 that ties your fastest. Saturday's 5K in Dayton: 14:55/mi on total time at avg HR 144 in 53°F, against 16:00–16:40/mi at HR 143–155 on recent runs in 66–70°F. Cooler air explains part of that, so moderate confidence at most that it reflects fitness; the foot was fine. Run volume is the most that fits four mornings capped at 5K, with Tuesday shortened for the first night after the flight. Columbus: your longest run before the race stays 8.2 mi. That is enough to finish a half run to plan (easy HR through mile 9, then pick up), moderate confidence; whether to pick up at mile 9 gets decided on the day from HR and feel, and the race-week plan sets the exact numbers. Bike and swim pause because there is no access, not by choice; neither loses meaningful fitness in six days. Readiness 41%. T-minus 230 days.