After my last cross country race of the 2019/2020 cross country season, I was looking forward to recovering after the brutal race last weekend at National Cross Country Champs and getting back to training.

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Run

AM: 10.1 km steady run in 45’42”, the legs were clearly still feeling beat up from National Cross Country Champs.

PM: 5.7 km easy in 29’22” on a fairly muddy route.

Tuesday – 1500m Reps

PM: 3.2 km jog warm up followed by drills and strides before doing a 7.8 km tempo in 28’22”. It started off steady and then before I knew it we were running pretty fast! My kilometre splits are as below:

  1. 3’48″3
  2. 3’43″2
  3. 3’42″4
  4. 3’42″8
  5. 3’36″2
  6. 3’30″8
  7. 3’30″2
  8. 2’48″1 (3’30” pace for the last 800m)

I finished off with a 3.2 km jog cool down.

Wednesday – Steady Run

AM: 10.1 km steady run in 43’32”.

PM: Gym work including:

  • Pull ups – 6 sets of 10
  • Squats – 3 sets of 4 x 47.5 kg deep squats; 14 x 60 kg half squats; 6 x 80 kg half squats
  • Leg pulls – 30 on each leg with a resistance of 8.25 kg on the TRX machine
  • Deadlifts – 5 sets of 6 x 75 kg
  • Hanging cleans – 10 x 30 kg; 2 sets of 6 x 40 kg
  • Snatch – 2 sets of 3 x 32.5 kg

Thursday – Tempo Run

Another 3.2 km jog warm up followed by strides and drills before proceeding to do another tempo run, this time a bit quicker from the start! I took 27’49” for the 7.8 km loop and my kilometre spits were:

  1. 3’43″3
  2. 3’30″0
  3. 3’30″6
  4. 3’37″5
  5. 3’32″3
  6. 3’36″9
  7. 3’37″5
  8. 2’41″2 (3’27” pace for the last 800m)

I finished the tempo off with a 4.5 km jog cool down.

Friday – Rest Day

Complete rest today.

Saturday – Short Tempo And Hills

AM: 4.3 km jog warm up followed by strides and drills. Then in a small group we did a 1.85 km tempo (I took 6’22″5) before doing 20 hill runs. 2 sets of 5 medium (approx 160m) and 5 short hills (approx 110m) with a jog down recovery.

My range for the medium hills was 37″3 as my fastest and 39″5 as my slowest.

For the short hills 26″0 was my fastest and 28″0 was my slowest. In total I covered 327m elevation!

We finished off the session with a 3.7 km jog cool down.

Sunday – Long Run

My quads and glutes were feeling pretty tired from the hill session, but I still managed to get a solid 16.5 km long run done with one of my running mates in 71’30”.


Weekly Mileage: 90.4 km / 56.1 miles

How was your training this week?