I can feel I’m getting fitter throughout my endurance-based training, but I also need to be careful I don’t overdo anything since I’ve been getting a bit excited and have been increasing my mileage a bit drastically instead of taking it slow.
Note: ” = seconds and ‘ = minutes
Monday – Steady Runs
In the morning I did 8.2 km at a steady pace including 2 x 100m strides taking a total of 41′.
In the evening, I ran up and down hills for 30 minutes before doing 4 x 15″ hill sprints and a 2 km jog cool down, running in total 8.1 km for the evening session.
Tuesday – Steady Run And Intensive Tempos
In the morning I did a steady 8.2 km run including 2 x 100m strides at the end taking 40’27”.
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 12 x 25″ tempos with 1′ recovery in between which was a very slow jog. After that I did 1.8km at a steady pace before doing a jog cool down and some core at home. The total mileage for the session was 10.2 km.
I could certainly feel my legs, especially my quads were beginning to feel sore and fatigued from the mileage I’d accumulated over the last couple of weeks.
Wednesday – Weight Training
I decided to keep Wednesday as a day with no running this week so I slept in the morning before going to the gym after work to do the following exercises:
- 5 sets of 6 x 75 kg deadlifts
- 5 sets of 4 x 55 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
Thursday – Steady Run And Hill Sprints
I did another 8.3 km steady run in the morning with 2 strides at the end in 40’13”.
After work, I did a 2.1 km jog warm up before doing 6 x 10″ hill sprints with 3′ recovery and finishing off with a longer cooldown bringing the mileage of the session to 7 km.
Friday – Steady Runs
This morning was an 8.3 km steady run in the morning coupled with 2 strides at the end taking 41′.
At lunch, I did a short 4 km run in 20′.
In the evening I did a 9 km steady run taking 42’33”.
Saturday – 60m Sprints
Today’s session began with a 2.3km jog warm up followed by some hurdle drills, hurdle jumps, medicine ball throws and stretching. The session was 2 sets of 3 x 60m on the track with 3′ between reps and about 7′ 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. Then we had one final set of 2 x 60m where at each 20m section we had to get progressively faster.
To finish off we had 4 sets of a dynamic dumbbell complex circuit composed of:
- 5 x 9kg single arm snatch
- 10 x 18kg bent over row
- 10 x 18kg squat
- 10 push ups
- 10 x 18kg deadlift
I finished off with a 2.4 km jog cool down.
Sunday – Rest Day
My achilles was feeling a bit uneasy in the morning. I began to jog down to training and after jogging 300m I decided it wasn’t worth the discomfort that my achilles was giving me to complete the training session and get the satisfaction of having run 50 miles this week. I’m going to take two or three days off running and hope it gets better since I definitely don’t want a severely injured achilles!
Weekly Mileage: 77.1 km / 47.9 miles
How was your training this week?