This week’s training has gone alright with very low mileage, but it’s been nice and relaxed which is nice for a change. My only regret is that an easy week didn’t translate into a pb this weekend in the 1500m, but that’s fine and I can only learn from my experiences because I messed up the first lap.
Monday – Accelerations and Hurdle Drills
Today was a fairly light session as I still felt fatigued from my Saturday training last week. After a warm up of strides and side steps, I had 20 x 20m of drills followed by a 20m burst flat out to work on my acceleration. The drills I did varied between high knees, a-skips and b-skips and although it wasn’t much I did, it made my calves feel sore from all the explosive work on the balls of my feet.
After that I had hurdle drills where I raised ten hurdles to 84cm and walked over them, quickly pulling each leg up and over, trying to keep upright as much as possible in order to work on my hip mobility. Although it doesn’t seem hard, as it’s not something I’m used to, I could feel my iliopsoas (the muscle inside of your thigh) hurting from pulling my leg up and forwards over the hurdles.
Tuesday – Leg Circuit and Track Work
After 7 laps of warming up and drills, I had 3 sets of a short simple circuit, targeting the leg muscles consisting of:
- 20 jumping split squats/lunges (high and extended)
- 20 squat thrusts (but at the end of each squat thrust you stand up)
- 20 burpees
Minimal rest and to be completed as quickly as possible – I managed to do it in 8:02.
After that, it was a 20 minute rest followed by 2 sets of:
- 350m (3 and a half minutes rest) [57 seconds and 58 seconds]
- 450m (4 and a half minutes rest) [78 seconds and 79 seconds]
- 550m (10 minutes rest) [1:39 and 1:38]
The session was tough and tiring, and although I tried to run as hard as I could I felt slow and sluggish, but I gave it everything I had so I wasn’t too disappointed. It may have been down to the wind, the grass track or the slight slope of the track but either way, it wasn’t as quick as I wanted.
Wednesday – Leg Workout (Gonzo)
Some days, we have no running but just a circuit for strength and conditioning. I had the dreaded gonzo workout which consists of ten sets of:
- 10 tuck jumps
- 10 squat thrusts
- 10 burpees (tuck jump with no push up variation)
Considering that was all I had for training, it wasn’t much but I managed to complete it in my target time of 10 minutes by doing it in 9:31.
Saturday – Race Day
I had a 1500m at the Southern Athletics League in Colchester. I felt prepared to run my hardest, but things didn’t go all to plan and I ended up finishing in 4:28.1. It was slightly disappointing, but since I had a very slow first lap at 73/74 seconds then I could accept the time.
How was your week training? Let me know down below!