I had another race to look forward to this week – except it was cross country. Since I had the opportunity to race to go to English Schools Cross Country (a highly prestigious race), then I thought I may as well take part even though I haven’t been training for cross country.

Monday – Deadlifts

After school, I went to the gym to do some deadlifts, but at lower weights than usual with higher reps. I did a lap jog warm-up followed by drills before getting onto the session.

  • 2 sets of 6 x 55kg deadlifts with 1-minute recovery
  • 3 sets of 8 x 67.5kg deadlifts with 3 – 5 minutes recovery
  • Between the heavier deadlift sets, I did 5 squat jumps, trying to jump as high as possible
  • 3 sets of 6 Bulgarian splits squats (bodyweight) – 3 seconds down slowly, up quickly

And that was it! I headed home after.

Tuesday – Easy Run

Just an easy 20-minute jog today before my race.

Wednesday – Bedfordshire Schools XC Champs

The cross country race I had today was only 4.6km long which was a lot shorter than usual. This time I tried to go out strong with the lead pack, but I ended up ‘dying’ after the first kilometre and finished 7th.

After that, I did a 5km cooldown before realising I’d strained a muscle in my core when I slipped during the race – most likely my obliques.

Thursday – Rest

I would’ve been training today if I hadn’t strained my obliques yesterday. As it was painful enough to make me limp I didn’t do any training.

Friday – Strength and Conditioning

I was feeling a whole lot better today so I did a gentle 1km jog before doing some strength and conditioning which involved:

  • Press-ups
  • Sit-ups
  • Double lying leg raises/lowers
  • Single leg glute-hamstring lifts
  • Single leg adductor planks
  • Crab walks (with a resistance band)
  • Calf raises

Saturday – Steady Run

I would’ve gone to sprint training today, but my coach told me to take it easy and do a run instead, so I went out for a 40-minute run, trying to listen out for any signals my body might give me that would indicate I was not ready to sprint. I did 8.3km in 40 minutes and there wasn’t much pain, just slight discomfort.

Sunday – Split 450m and 400m

Quite a gentle warm up this morning at the track, jogging 300m indoors before doing a few drills like high knees and heel flicks. We did 3 sets of 2 strides where each stride would start slow and our feet would progressively hit the ground quicker and quicker for 30m. On the way back we had co-ordination drills such as sidesteps, skips and backwards running. After each set of 2 strides, we had hurdle drills before starting the next set.

Once that was done the group of us had a split 450m and ten minutes later a split 400m.

  • 250m tempo (40.95 seconds)
  • 1-minute recovery
  • 200m flat out (29.09 seconds)
  • 10 minutes rest
  • 200m tempo (33.12 seconds)
  • 1-minute recovery
  • 200m flat out (30.38 seconds)

After that to finish off we had a circuit to do 3 sets of, which consisted of core exercises.

In the evening I went out for a gentle 5k run with my dad.


Weekly Mileage: 33.3km / 20.7 miles

How was your training this week? Let me know down below!