Here comes the first full week of training in January 2020. It’s going to be hard again, but I suspect I might be easing off in the second half of the week due to racing again in my local cross country league, the Chiltern League!

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Run

AM: 9.8 km steady run in 45’01”.

PM: 5.5 km steady run incorporating 6 x 10″ sprints with 90″ jog recovery

Tuesday – Park Laps

PM: 3.3 km jog warm up + drills and strides. My session was 6 x 850m laps of the park with 75″ recovery followed by a jog back to the track and 4 x 200m. It was a very windy day.

850m lap times:

  • 2’51″9
  • 2’50″1
  • 2’48″5
  • 2’47″0
  • 2’47″1
  • 2’41″9

200m times:

  • 31″4
  • 30″9
  • 30″7
  • 31″1

And I finished off with a 3.3 km jog cool down.

Wednesday – Steady Run And Gym

AM: 10 km steady run in 45’18”

PM: Gym work although I only managed to do 5 x 10 pull ups and 3 sets of deep squats at 55 kg before my quadriceps felt too sore and tight to do anymore so this was cut short. This most likely happened due to not being able to go to the gym over the Christmas break.

Thursday – Steady Run

PM: 3.3 km jog warm up followed by drills and a steady run where I did 7.7 km in 33’34” and finished off with a 3.3 km jog cool down. My legs felt quite sore which was why I did the steady run instead of a tempo.

Friday – Rest Day

No training today, complete rest. Wasn’t sure how my legs would fare for tomorrow’s race since they still felt tight and sore. It wasn’t a good end to the day either since I started throwing up between 11:30 pm and 4 am on Friday morning.

Saturday – Race Day

I didn’t plan on racing initially whilst I was throwing up but for some reason, I felt like I could race.

I turned up and competed at the 4th Chiltern League of the 2019/2020 cross country season and worked my way through the field finishing 50th!

Sunday – Long Run

To finish off the week I did a 17.2 km long run in 72’10”. It was a fairly tough one and I felt good apart from when facing the wind on the way back!


Weekly Mileage: 90.2 km / 56.0 miles

How was your training this week?