Last week’s training was tough. I’m wondering what’s going to be thrown my way this week and hoping I can tackle the training hard and push through.

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Run

AM: 10.1 km steady run in 44’09”.

PM: 6 km easy in 27’10″with 6 x 10″ strides.

Tuesday – 8 x 600m Reps

PM: 3.2 km jog warm up followed by drills and strides before starting a session of 8 x 600m with a 200m jog recovery in 80″ – 90″. It was a pretty rough one for me.

  1. 1’52″7
  2. 1’50″8
  3. 1’50″5
  4. 1’53″4
  5. 1’53″3
  6. 1’53″4
  7. 1’53″3
  8. 1’52″3

Then we had one last rep of 200m which I did in 31″3 before we did a 3.2 km jog cool down.

Wednesday – Steady Run

AM: 10.1 km steady run in 42’51”. I was feeling pretty good somehow despite feeling rough yesterday.

Thursday – Long Reps, LONG

PM: 3.2 km jog warm up followed by strides and drills before doing a session of 2 x 4 km and 1 x 2.8 km with 2′ rest between. It was a bit like a broken tempo, but today the soreness and fatigue from the session on Tuesday and the previous hill session on Saturday session showed so I was pretty slow.

I finished off with a 3.2 km jog cool down.

Friday – Rest Day

Complete rest today.

Saturday – Low End Tempo

No organised club training and since I was feeling rough in my legs I just did a low end tempo doing 11.5 km at an average of 4’09” per km.

Sunday – Long Run

Today’s long run was shorter than usual. 13.6 km in 58’33”.


Weekly Mileage: 88.5 km / 54.9 miles

How was your training this week?