Last week’s training was pretty tough, but I enjoyed it. This week will be a bit more difficult since from Monday to Friday my runs will likely be on a treadmill, but that doesn’t mean I’m going to slack on the training!

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Run

In the morning I did a 9.6 km run in the morning in 46’37”. In the afternoon it was a shorter 4.1 km run in 20’28”.

Tuesday – Intervals & Recovery Run

In the morning I did a 2 km jog warm up before doing 8 sets of 3 minutes at 11 mph on the treadmill with 90′ rest intervals at 6 mph on the treadmill. On the last 3 minute rep I escalated the pace down to 12 mph for the last 40 seconds. It felt good and hard. I finished off with a 2 km jog cool down.

Wednesday – Steady Run & Weight Training

Before work, I ran 8 km in 40’23”. After work I went to the gym to do:

  • 5 sets of 5 x 70 kg deadlifts
  • 5 sets of 10 pull ups
  • 2 sets of 6 x 40 kg hanging cleans
  • 2 sets of 3 x 30 kg snatch
  • 45 leg pulls per leg

Thursday – Tempo Run

In the morning I did a 2 km jog warm up before starting an 8 km tempo run where I averaged about 3’45” per km. It was pretty tough mentally and I was feeling a fair bit tired.

In the afternoon I did another easy 4 km jog.

Friday – Rest

I made the decision to rest completely today and when I asked about training the following day it was suggested that I race. Surprise!

Saturday – Chiltern League Cross Country Race

For today’s race, I did a 3.2 km jog warm up with my club mates before doing running drills and lining up on the start line. The course was 9.5 km. It was a tough mental battle, but I finished the relatively flat course in 35’02” in 42nd place, about 3’30” behind the winner. My legs felt absolutely destroyed after and I finished off with a 2.7 km jog cool down.

Sunday – Long Run

Today I did a pretty steady 12.8 km long run at 4’21” min/km average pace. My legs felt quite dead and sore, but I made it.


Weekly Mileage: 82.2 km / 51.0 miles

How was your training this week?