My legs are starting to feel a bit tired from the training although I can feel that I’m improving. One more week of training and then I have a drop-down week to look forward to!

Note:¬†” = seconds and ‘ = minutes

Monday – Hill Runs

I decided to do my hill run session in the morning. I started with a 2 km jog and some running drills before doing 10 x 320m hill runs with a jog down recovery which took me around 2’50”. My times were:

  1. 1’16″85
  2. 1’18″01
  3. 1’17″78
  4. 1’18″79
  5. 1’19″52
  6. 1’18″49
  7. 1’17″96
  8. 1’16″82
  9. 1’18″20
  10. 1’15″91

A small dog chased and ran into the back of my left leg whilst I was running up the hill for the 8th time, but fortunately I was alright and managed to keep running. It was a bit dark, but I enjoyed the training session and finished off with a 2.3 km jog cool down.

Tuesday – Steady Run And Weight Training

In the morning I did a steady 32′ minute run covering 6.15 km feeling nice and relaxed although my leg muscles felt a bit fatigued from training yesterday.

In the evening I started my weights session which consisted of:

  • Back squats (20 x 55kg, 10 x 70kg, 6 x 80kg)
  • Hanging cleans (10 x 27.5kg, 6 x 37.5kg, 3 x 47.5kg)
  • Snatches (10 x 20kg, 6 x 25kg, 3 x 30kg)
  • Deadlifts (3 sets of 6 x 70kg)
  • Pull ups (5 x 10 reps spread throughout the session)
  • Leg resistance band pulls (20 reps, 15 reps, 10 reps)
  • Goblet squats (3 sets of 12 x 20kg)
  • Calf raises (3 sets of 12 x 70kg)
  • Kneeling nordics (3 sets of 8 reps)
  • Reverse kneeling nordics (3 sets of 12 reps)

The weights felt good and strong, especially the cleans which went really well. I’m definitely increasing the weight on those next time. All the weights were the same as last week except for the snatches where I did the last set of 3 reps at 30 kg. Altogether a good session!

Wednesday – Recovery Run And Sprints

In the morning I did a gentle 2.6 km run.

After work, I did a 2.4 km jog followed by running drills. Then I started my session hill session consisting of:

  • 3 x 10m uphill
  • 3 x 20m uphill
  • 3 x 30m on the flat
  • 5 x 20m uphill
  • 6 x 100m with 30′ recovery on a flat surface

I felt pretty good and fast and wrapped up the session with a 2.3 km jog cool down.

Thursday – Steady Run And Weight Training

Today was pretty much an exact repeat of Tuesday’s training.

In the morning I did an easy 6.2 km which took me 33′.

In the evening I started my weights session which consisted of:

  • Back squats (20 x 55kg, 10 x 70kg, 6 x 80kg)
  • Hanging cleans (10 x 30kg, 6 x 40kg, 3 x 50kg)
  • Snatches (10 x 20kg, 6 x 25kg, 3 x 30kg)
  • Deadlifts (3 sets of 6 x 70kg)
  • Pull ups (5 x 10 reps spread throughout the session)
  • Leg resistance band pulls (20 reps, 15 reps, 10 reps)
  • Calf raises (3 sets of 12 x 70kg)

I cut the session there since my hamstrings began to feel a bit tight and sore during the leg resistance band pulls so I decided it was best not to do the goblet squats as usual.

Friday – Rest Day

Today was a rest day which worked out well since my hamstrings were still slightly sore from yesterday’s weights session.

Saturday – 400m Repeats And Conditioning Work

My warm up for today’s session was a 3.1 km jog followed by a couple of accelerations and some running drills. My track session was 6 x 400m with 2′ recovery. It was a bit wet and windy today so I knew it would be a bit tough. My times were:

  1. 1’03″94
  2. 1’08″65
  3. 1’11″33
  4. 1’10″48
  5. 1’11″74
  6. 1’11″51

It was pretty tough, I’m glad I managed to get the first rep under 64 seconds and stayed under 72 seconds for the rest of them! I did a 3.2 km jog cool down and then did some conditioning work at home.

Sunday – Track Session

It was very wet and windy this morning. I was reluctant to start, but I chose to do so and get my session out of the way in the morning. I started my track session with a 2.1 km jog followed by some hurdle drills. I performed some low-level plyometrics before starting my session involving:

  • 5 x 20m accelerations
  • 3 x 40m with 90″ recovery
  • 200m flat out (28″19)
  • 2 x 200m tempo with 3′ recovery (30″53 and 30″27)
  • 3 x 150m with 4′ recovery (22″38, 22″29 and 22″46)

My legs felt very fatigued at the end of the session and it didn’t help that it was windy and wet either. I finished off with a 2 km jog cool down.


Weekly Mileage: 45.7 km / 28.4 miles

How was your training this week?