Two weeks to go until National Cross Country Champs at Nottingham. Hopefully, I could put in one more week of solid (but not too intense) training into my legs before starting to taper down before the big race.

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Run

AM: 10.1 km steady run in 46’15”.

PM: 6 km steady run incorporating 6 x 10″ strides in 28’33”.

Tuesday – 1500m Reps

PM: 3.2 km jog warm up followed by drills and strides before doing a session of 3 x 2.8 km with 90″ recovery.

  1. 9’35″9
  2. 9’44″7
  3. 9’54″6

I was supposed to do one more, but since the coaches could see I wasn’t feeling too great, they said it wasn’t worth it. I finished off with a 3.2 km jog cool down.

Wednesday – Steady Run

AM: 10.1 km steady run in 44’06”. It was surprisingly quick for me considering how awful I felt the day before.

PM: Gym work including:

  • Pull ups – 6 sets of 10
  • Squats – 3 sets of 4 x 45 kg deep squats; 14 x 60 kg half squats; 6 x 80 kg half squats
  • Leg pulls – 30 on each leg with a resistance of 8.25 kg on the TRX machine
  • Deadlifts – 5 sets of 6 x 70 kg
  • Hanging cleans – 10 x 32.5 kg; 2 sets of 6 x 40 kg; 3 x 45 kg
  • Snatch – 2 sets of 3 x 30 kg

Thursday – Tempo Run

PM: 3.2 km jog warm up followed by drills and strides before doing a 7.7 km tempo run in 28’10”. It started out rather quick at 3’30” for the first 2 km and got progressively slower, but I still finished with one of my quickest times for this loop!

After that, I did a lap of strides around the track and a 3.2 km jog cool down.

Friday – Rest Day

Just total rest today.

Saturday – Race Day

AM: A long 4.4 km jog warm up today followed by the usual drills and strides before doing a session of 3 sets of (1.85 km, 0.85 km) with 90″ recovery after the long lap and 75″ recovery after the short lap. It was pretty hard and not what I’d consider to be a ‘lighter session’ the week before Nationals, but it went pretty well for me!

I’ve put the average km pace next to it in the brackets.

  1. 6’23″9 (3’26”)
  2. 3’03″3 (3’17”)
  3. 6’25″2 (3’27”)
  4. 3’06″3 (3’20”)
  5. 6’26″4 (3’27”)
  6. 3’01″5 (3’16”)

I finished off with a 2.8 km jog cool down.

Sunday – Long Run

To finish off I did some strides pre long run before doing 14 km in 60″. A shorter long run to end the week to make sure I don’t overtax my body in training before nationals next weekend!


Weekly Mileage: 89.9 km / 55.8 miles

How was your training this week?