Morning (Race Planning)

I headed downstairs at around 9 am – some of us were up, the others asleep. No press and sit this morning. We all went and ate breakfast on our own as we felt, trying to find food to eat from whatever was left.

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The kitchen was left in a messy state from eating late the previous night

At around 11 am, we began doing our race planning for the season where we found our the meets our clubs were competing in and decided what events we would try and do. We also targeted certain races for the season which we would aim to peak for.

My targets included:

  • Sub 33 minute 10k by the end of September to enter the ballot for the 2019 World XC Championships in Aarhus, Denmark
  • Doing a flat out 3,000m to break 9:00 on track before June 20th (and in doing so achieve as close to 8:36 to try and reach English Schools)
  • Sub 4:20 1500m

Afternoon Session

We did an easy 1k warm up before our strength and conditioning circuit in the afternoon followed by 2 sets of strides at 70% effort. The session today was a bodyweight circuit repeated 6 times consisting of the following exercises:

  • Tuck jumps
  • Tricep dips
  • Clap press ups
  • Squat thrusts
  • Burpees
  • V-sits
  • Running man (lying down)
  • Twisters
  • High knees
  • Plank

It was a pretty tough circuit. The exercises working my abs were probably the worst for me. We finished off the session with 4 strides and then went inside to relax for the rest of the day.

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Burpees in our strength and conditioning circuit

See all the circuit in action down below:

What bodyweight circuit do you do as part of your training?