This week my training gets serious again. I’m hoping to ease into it slowly and build back up my strength. Apparently my training will be tailored towards a 200m/400m runner at the moment so I’m looking forward to it!

Note:¬†” = seconds and ‘ = minutes

Monday – Speed Endurance

Ah. My first speed endurance session in a while. I didn’t know how it was going to go, but I was going to give it a shot. I did a 2 km jog followed by drills before starting my session of 6 x 400m with 2′ recovery. My times were:

  • 66″29
  • 67″29
  • 72″91
  • 76″08
  • 76″20
  • 76″08

I felt horrible in my legs by the end of the second rep and I wanted to stop but I’m glad I could keep myself together mentally and push through all 6 reps. It’s going to take a while for me to get back in shape in terms of speed endurance since I haven’t done any of this sort of training for a while. I finished off with a 1.6 km jog cool down.

Tuesday – Steady Run And Weights

In the morning I did a steady 30 minute run covering 6 km. My legs felt a bit tired from yesterday’s training but not too bad.

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 25kg, 6 x 35kg, 3 x 45kg)
  • Snatches (10 x 20kg, 6 x 22.5kg, 3 x 25kg)
  • Pull ups (5 x 10 reps spread throughout the session)
  • Leg resistance band pulls (20 reps, 15 reps, 10 reps)
  • Deep squats (3 sets of 12 x 20kg)
  • Calf raises (3 sets of 12 x 60kg)
  • Kneeling nordics
  • Reverse kneeling nordics

I can feel I’m not quite as strong as I used to be, but I’m sure in time I will be as strong, if not stronger! My legs felt a bit tight during the weights today.

Wednesday – Sprint Session

After work, I started my warm up which consisted of three laps jogging and three laps jogging the bends and striding the straights followed by running drills. Then I did some hurdle drills before starting my session consisting of:

  • 3 x 10m (standing start)
  • 3 x 20m (standing start)
  • 3 x 10m (four-point start without blocks)
  • 3 x 20m (four-point start without blocks)
  • 3 x 30m sprints
  • 10 x 20m sprints

Between these sprints, I rested for a short period of time until I felt ready to sprint again. Since the sprints were so short, I could recover very quickly. The last part of the session involved 6 x 100m at a fast pace (not flat out) with 30″ recovery:

  1. 15″31
  2. 16″08
  3. 15″81
  4. 15″58
  5. 14″99
  6. 15″52

It felt good and fast. I then finished off with four laps jogging around the track.

Thursday – Recovery Run

I went out for a very short, recovery run covering 2.6 km. My legs were feeling rather tight from the past three days of training so it felt nice to have a relaxed day of running.

Friday – Steady Run

Another recovery day essentially only involving a 6 km run in the morning which took me 31 minutes at a steady comfortable pace, focused on keeping my heart rate below 160 bpm.

Saturday – Track Session

In the morning I did a 2 km jog followed by some dynamic drills before executing my session:

  • 5 x 20m accelerations
  • 3 x 10 hurdle hops (single leg)
  • 2 x 10 hurdle hops (double leg)
  • 1 minute of continuous box jumps, about 30cm – 40cm high (45 completed)
  • 3 x 50m with 90″ recovery [7″34, 7″10, 7″01]
  • 200m sprint [29″]
  • 2 x 200m tempo with 90″ recovery [33″74, 33″28]
  • 3 x 150m with 4′ recovery [22″14, 21″99, 22″00]

I’m not quite where I was with the sprints, but I was pretty pleased with the session altogether. I finished off with a 2.4km jog cool down.

Sunday – Long Hill Runs

Today’s session started with a 2 km jog and some running drills before starting my session consisting of 7 x 320m uphill at a hard effort. The jog down after each rep was the recovery and was around 2’40” – 3′. I started off hard and as the session progressed I put in more effort. My times were:

  1. 1’20″03
  2. 1’20″18
  3. 1’22″66
  4. 1’19″18
  5. 1’18″57
  6. 1’18″34
  7. 1’15″99

On the last rep I really decided to go for it and began to open up my stride in the last 50m – 100m. It felt really good and I was pleased with the session as a whole! I wrapped things up with a 1.8 km jog cool down.


Weekly Mileage: 40.0 km / 25.0 miles

How was your training this week?