After four weeks of steady training, I had a drop-down week which I was really looking forward to. I was happy to have a bit of a rest and time to recover although I’d be doing a few easy runs and some light gym work just to keep active.

Note:¬†” = seconds and ‘ = minutes

Monday – Easy Run

In the morning I did 5 sets of 10 press ups and 20 crunches followed by an easy 4.3 km jog.

In the afternoon, I did an easy 3 km jog.

Tuesday – Steady Run And Core

In the morning I did a steady 37′ run covering 7.2 km.

In the evening, I did a 1.6 km jog incorporating 4 x 60m sprints followed by 10 sets of 10 clap press ups and 20 v-sits which took me 16’07”, That was tough.

Wednesday – Steady Run And Gym

In the morning I did a steady 8 km run incorporating two strides at the end.

After work, I went to the gym and did the following exercises:

  • 5 sets of 6 x 60 kg deadlifts
  • 5 sets of 4 x 50 kg deep squats
  • 5 sets of 10 pull ups
  • 6 x 40 kg hanging cleans
  • 3 x 30 kg snatch

Thursday – Steady Run And Weight Training

I did another 8 km steady run in the morning with 2 strides, taking about 40′ altogether.

In the evening, I did a 1.8 km jog incorporating 4 x 60m sprint.

Friday – Rest

I took a rest day today since I’d been running all week so far.

Saturday – Short Tempo Reps

Today’s session began with a 4.1 km jog warm up followed by some skipping, hurdle drills, hurdle jumps, medicine ball throws and stretching. The session was 3 sets of 4 x 60m on grass at 80% effort with 90″ between reps and 3′ between sets. It was a solid session with the emphasis being about landing on the ground from above with the foot.

To finish off we had 3 sets of a weights circuit composed of:

  • 8 x 60kg back squats
  • 8 x 35 kg power cleans
  • 8 x 50kg hip thrusts
  • 8 pull ups

Sunday – Sprints, Tempo’s And Core

Today’s session involved a short 600m jog warm up followed by dynamic drills before doing 6 x 60m hill sprints with a short jog down recovery. That was followed by 4 sets of 2′ tempo run on grass. I had 4′ between reps, but I also had to complete some jumping exercises consisting of 16 reps of:

  • Pogo jumps
  • Split squats
  • Side to side ski jumps
  • 180 degree jumps

To finish off I did 2 sets of a core circuit and did a 2 km jog cool down.


Weekly Mileage: 44.4 km / 27.6 miles

How was your training this week?