Going into this week’s training, I knew it was going to be tough both physically and mentally. It would (or should) be my highest volume of training in terms of distance covered, with the target being 81 miles or 130km.

Monday – Track Session

AM: 8.24km (44:54) – I was still feeling very tired and fatigued in my legs from the weekend
PM: 5.5km warm up, track session followed by a 5.3km cool down

I ran 7 x 400m with 5 minutes recovery with a target time of 68 seconds per rep. Since I’ve increased mileage a fair bit in the last few weeks I knew it wouldn’t be as easy as it sounded, even with the long rest. Especially with the additional strength training I’d now added (and having done a gym session the day before).

My times were: 66.2, 67.5, 69.3, 71.4, 72.2, 73.4, 74.3 – not a great set of results, I know.

Tuesday – Hill Runs

AM: 8.25km (39:34)
PM: 1km easy jog followed by 6km of easy running on flat surfaces and downhill whilst surging uphill (122m elevation gain total). After this I had 13 x 15 seconds uphill strides, focusing on leg speed and a 2km jog cool down followed by 4 sets of a 5 minute circuit when I got home with 1 minute recovery between sets.

Wednesday – Long Run and Lifting with a Touch of Speed

AM: 16.37km (78 minutes)
PM: 4km jog to the athletics track, weightlifting, 150m repeats and a 4km jog back home

The long run in the morning felt comfortable although it was tiring. After arriving at the track in the evening I did some lifts including:

  • Back squats (40kg x 20, 50kg x 10, 60kg x 6)
  • Hanging cleans (20kg x 10, 30kg x 6, 40kg x 3)
  • Snatches (10kg x 10, 12.5kg x 6, 15kg x 3)
  • Deep squats (3 sets of 12 with a 17.5kg weight)
  • Pull-ups, kneeling nordics, reverse nordics and leg resistance band pulls

Following that, I had 12 x 150m to be done with each rep under 25 seconds with ample recovery. For me, this was about 3 minutes between each 150m, walking back to the start. I underestimated the fatigue I’d accumulated from the lifting prior, but I still managed to hit the target times with my fastest 150m being 23.7 seconds and the slowest being 24.6 seconds.

Thursday – Hill Runs

AM: 6km (31:04)
PM: 1km easy jog followed by 6km of easy running on flat surfaces and downhill whilst surging uphill (122m elevation gain total). After this I had 13 x 15 seconds uphill strides, focusing on leg speed and a 2km jog cool down followed by 4 sets of a 5 minute circuit when I got home with 1 minute recovery between sets.

I cut the run a bit short in the morning due to time constraints. As for my session in the evening, it was an exact replica of Tuesday’s session. It felt good although by this point I was feeling more tired every time I surged uphill.

Friday – Lifting

AM: 8.4km (41:24)
PM: 4km jog to the athletics track, weightlifting and a 4km jog back home

Today, I bumped up the weights as I began to get more used to the lifting in more training programme. The lifts were the same as Wednesday, but this time for the back squats, I increased the weights by 5kg and after having done the hanging cleans I did 45kg x 2 at the end.

Saturday – Hill Sprints

AM: 4km warm up, hill session, 4km cool down

As I went out for my warm up, my legs felt rather heavy from lifting the previous day, probably especially since I increased the weights. The hills weren’t to be done at 100% effort since this was my highest volume week of training, but I went pretty hard for the 200m and 100m reps,

  • 420m – (1:47.4) {8 minutes recovery}
  • 2 x 300m – (1:19.0, 1:18.3) {6.5 minutes recovery}
  • 3 x 200m – (53.8, 52.8, 51.7) {5.5 minutes recovery}
  • 4 x 100m – (23.9, 24.5, 24.5, 23.8) {4 minutes recovery}
  • 6 x 50m – (12.2, 11.9, 12.3, 12.3, 12.5, 12.1) {2.5 minutes recovery}

Interestingly, my legs seemed to feel better after the session as my cool down was quicker than my warm up without me consciously trying to run faster.

Sunday – Long Run and Lifting

AM: 16km long run (75 minutes) and gym session

Another typical Sunday long run in the morning with tired legs. The first 8km felt a bit slow, but afterwards, my legs got moving a bit. For the last two kilometres, I went hard running 3:43 min/km and 3:54 min/km for the last two kilometres respectively. 90 minutes after I went to the gym to do another lifting session doing the same exercises as I did on Friday. I could tell I was more tired since during the 2 x 45kg cleans, I needed 6 attempts to succeed in executing 2 reps although I know this is partly down to needing to improve my form as I ‘flick’ the bar.

Weekly Mileage: 132.1km / 82 miles

How was your training this week? Let me know down below!