Last week’s training felt a bit tough to adapt to. I’m hoping that this week feel slightly easier in the sense that my legs won’t feel so tired from running frequently.

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Runs

In the morning I did 8 km at a steady pace with 2 x 100m strides taking a total of 41′.

In the evening, I ran up and down hills for 31 minutes before doing 4 x 15″ hill sprints and a 2 km jog cool down, running in total 7.8 km for the evening session.

Tuesday – Steady Run And Intensive Tempos

In the morning I did a steady 8 km run with 2 x 100m strides at the end taking 41’40”. My legs didn’t feel too bad although it was certainly cold this morning.

In the evening, I did a 2 km jog warm up and some dynamic drills before doing 2 short hill sprints lasting no longer than 5″ with 2′ recovery. After that I began my session of 18 x 25″ tempos with 1′ recovery in between which was a very slow jog. After that I did a jog cool down and some core at home. The total mileage for the session was 10 km.

Wednesday – Weight Training

After work, I went to the gym and did the following exercises:

  • 5 sets of 6 x 70 kg deadlifts
  • 5 sets of 4 x 50 kg deep squats
  • 5 sets of 10 pull ups
  • 2 sets of 6 x 40 kg hanging cleans
  • 2 sets of 3 x 30 kg snatch
  • 3 x 15 leg pulls

I felt good and strong and it was nice to have a day of no running.

Thursday – Steady Run And Hill Sprints

I did another 8 km steady run in the morning with 2 strides at the end.

After work, I did a 2.1 km jog warm up before doing 10 x 10″ hill sprints with 3′ recovery and finishing off with a 3.3 km jog cool down.

Friday – Steady Runs

This morning was an 8.1km steady run in the morning coupled with 2 strides at the end taking 40’28”.

In the evening I did a shorter steady run covering 6.2 km taking 32’36”.

Saturday – Short Tempo Reps

I did a little 4 km jog in the morning before going down to the track a couple of hours later.

Today’s session began with an 800m jog warm up followed by some skipping, hurdle drills, hurdle jumps, medicine ball throws and stretching. The session was 3 sets of 3 x 60m on the track with a walk back recovery between reps and about 5′ between sets. The first 20m was accelerating, the middle 20m was holding your pace and form before attempting to speed up in the final 20m.

To finish off we had 3 sets of a weights circuit composed of:

  • 10 x 60kg back squats
  • 10 x 35 kg power cleans
  • 10 x 50kg hip thrusts
  • 10 pull ups

I finished off with an 800m jog.

Sunday – Hill Sprints, Tempo’s And Core

Today’s session involved a 4 km jog warm up followed by dynamic drills before doing 6 x 60m hill sprints with a short jog down recovery. That was followed by 4 runs which were 2′ 1′ 2′ 1′ in duration. I had 4′ between reps and finished off with a core circuit.


Weekly Mileage: 74.9 km / 46.5 miles

How was your training this week?