My legs were really feeling achy from the hill session I had on Saturday, but I knew I had a week of tough training ahead of me so I had to get my head (or legs) down and do the work.
Monday – 600m Reps
In the morning I did an easy 4km jog with 4 x 15 second strides in the middle. (Note that ” = seconds and ‘ = minutes)
Since BUCS athletics champs were taking place at Bedford International Athletics Stadium, I couldn’t train there today so I did my main session of 4 x 600m with 5 minutes recovery on a school grass track. It wasn’t completely flat and there were bumps within the ground, but I had to work with what I had. I aimed to run each 600m in 1’45”. After a 3 km jog warm up I began the session. My times were:
I could really feel my legs fatiguing by the third rep and it was evident they were pretty exhausted on the last rep. I still thought it was a decent session and I’m pleased with it. I finished off with a 3 km cool down.
Tuesday – Hill Sprints
In the morning I did an easy 4 km jog in 21 minutes.
After school, I did a 3 km jog warm up before doing a hill sprint session consisting of 8 x 120m hill sprints with 4 minutes recovery. They were really tough and I could feel legs fatiguing as the session progressed, but I felt like the session went well even though I was quite tired from some poor sleep the previous two nights. My times for the hill sprints were:
- 26.7″ (some people were in the way)
Since my legs felt so tired afterwards, my cooldown was a 300m jog and then a 3 minute walk home.
Wednesday – Mobility Work
Today was a bit of a recovery day. I went down to the track at noon and did 5 laps jogging as my warm up before doing some mobility work with some hurdles. This generally includes going over the hurdles several times and focusing on pushing my hips forwards whilst lifting the forward leg over each hurdle – it really works your glutes.
After that, I went to a set of stairs by the stands for some plyometrics and did 2 sets of:
- 20 high knees
- 5 single leg hops per leg
With my legs primed and muscles activated from the mobility and plyometrics, I had a 100m sprint which I did in 13.61″ which I was quite pleased with. I finished off with 2 sets of 6 x 60kg deadlifts and a 400m jog cool down.
Thursday – Weights
Today at noon, I went to the athletics track to do some lifting. I jogged 400m before starting my weights session. My training was reduced today since I had county champs this Sunday and the fatigue from weightlifting can linger for quite some time if the session involves heavy lifting, therefore I was lifting slightly less and a lighter load than usual today.
For my session I lifted:
- Back squats (10 x 60kg, 6 x 80kg)
- Hanging cleans (5 x 40kg, 4 x 50kg)
- Snatches (5 x 20kg, 3 x 25kg)
- Deadlifts (2 sets of 4 x 80kg)
After that, I did 2 laps jog for my cool down and I was done.
Friday – Easy Run
In the morning I ran for 20 minutes at a relaxed pace. No proper training for me the day prior to racing.
Saturday – Race Day
I had Bedfordshire County Champs today and I was competing in the 800m and 400m. The 800m could have been a bit better if I wasn’t the only male in the race – I was a bit disappointed with my time of 2:14.68. The 400m surprisingly went a bit better with a 0.01-second pb – 60.58 seconds!
Sunday – Steady Run
In the morning I went out for a steady 9km run with Harry Brodie. It was great weather out running, the Sun was out yet it was nice and cool – perfect conditions!
Weekly Mileage: 49.3 km / 30.6 miles
How was your training this week? Let me know down below!