Last week’s training felt better as my body began to adapt and get used to the training once again. I’m hoping that this week I’ll also feel good training!

Note:¬†” = seconds and ‘ = minutes

Monday – Hill Runs

This evening training session was very, very wet. I did a 2 km jog and some running drills before doing 10 x 320m hill runs with a jog down recovery which took me around 3′. My times were:

  1. 1’14″86
  2. 1’15″28
  3. 1’16″20
  4. 1’17″46
  5. 1’19″10
  6. 1’20″88
  7. 1’17″83
  8. 1’18″74
  9. 1’21″16
  10. 1’16″08

I felt absolutely knackered after all ten hills and finished off with a 2.7 km cool down.

Tuesday – Steady Run And Weight Training

In the morning I did a steady 32 minute run covering 6 km. I could feel my calves and quadriceps were a bit achy from the hill runs yesterday.

In the evening I started my weights session which consisted of:

  • Back squats (20 x 55kg, 10 x 70kg, 6 x 80kg)
  • Hanging cleans (10 x 27.5kg, 6 x 37.5kg, 3 x 47.5kg)
  • Snatches (10 x 20kg, 6 x 25kg, 3 x 27.5kg)
  • Deadlifts (3 sets of 6 x 70kg)
  • Pull ups (5 x 10 reps spread throughout the session)
  • Leg resistance band pulls (20 reps, 15 reps, 10 reps)
  • Goblet squats (3 sets of 12 x 20kg)
  • Calf raises (3 sets of 12 x 70kg)
  • Kneeling nordics (3 sets of 8 reps)
  • Reverse kneeling nordics (3 sets of 12 reps)

The movements, especially the cleans and snatches felt sharp which was motivating for me. I bumped up the weights for the cleans and snatches by 2.5kg from last week.

Wednesday – Easy Run And Sprints

In the morning I did a gentle 2.5 km run.

After work, I did a 2.4 km jog followed by running drills. Then I started my session hill session consisting of:

  • 3 x 10m uphill
  • 3 x 20m uphill
  • 3 x 30m on the flat
  • 5 x 20m uphill
  • 6 x 100m with 30′ recovery on a flat surface

The session felt decent and I finished off with a 1.8 km jog cool down.

Thursday – Steady Run And Weight Training

Today was pretty much an exact repeat of Tuesday’s training.

In the morning I did an easy 6 km which took me 31’30”.

In the evening I started my weights session which consisted of:

  • Back squats (20 x 55kg, 10 x 70kg, 6 x 80kg)
  • Hanging cleans (10 x 27.5kg, 6 x 37.5kg, 3 x 47.5kg)
  • Snatches (10 x 20kg, 6 x 25kg, 3 x 27.5kg)
  • Deadlifts (3 sets of 6 x 70kg)
  • Pull ups (5 x 10 reps spread throughout the session)
  • Leg resistance band pulls (20 reps, 15 reps, 10 reps)
  • Goblet squats (3 sets of 12 x 20kg)
  • Calf raises (3 sets of 12 x 70kg)
  • Kneeling nordics (3 sets of 8 reps)
  • Reverse kneeling nordics (3 sets of 12 reps)

Friday – Rest Day

I had a long day at work so I made sure to plan Friday in as a rest day.

Saturday – 400m Repeats And Conditioning Work

My warm up for today’s session was a 2.9 km jog followed by some strides, running drills and plyometrics. Then I began my track session consisting of 6 x 400m with 2′ recovery. I completed the same session about 3 weeks ago so it would be interesting to see how I fared now that I’d gotten a bit more stuck in with my training. My times were:

  1. 1’04″51
  2. 1’08″44
  3. 1’10″38
  4. 1’11″15
  5. 1’11″76
  6. 1’11″08

I was hoping to get the first 400m under 64 seconds, but I was just over so that was slightly frustrating. On the bright side, I managed to keep all my reps under 72 seconds – last time I did this session, they were all under 76 seconds. I then did a 2.5 km jog cool down and finished off with some conditioning work once I got home.

Sunday – Track Session

In the morning I started my track session with a 2.1 km jog followed by some hurdle drills. I performed some low-level plyometrics and 60 small box jumps before starting my session involving:

  • 5 x 20m accelerations
  • 3 x 40m with 90″ recovery
  • 200m flat out (28″50)
  • 2 x 200m tempo with 3′ recovery (32″00 and 30″33)
  • 3 x 150m with 4′ recovery (21″31, 21″62 and 21″52)

My legs felt a bit tired from my 400m repeats yesterday, but the session felt good as a whole. I finished off with a 2.1 km jog cool down.


Weekly Mileage: 43.9 km / 27.2 miles

How was your training this week?