The final week before National Cross Country Champs at Wollaton Park in Nottingham. It’s going to be an easier week of training to help make sure I get the most out of myself on race day!

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Run

AM: 10.1 km steady run in 44’49”.

Just the one run today since I’m easing down my training for National Cross Country Champs.

Tuesday – 1500m Reps

PM: 3.2 km jog warm up followed by drills and strides before doing a session of 7 x 0.85 km with 75″ recovery. The effort was around 80 – 90%.

  1. 2’56″8
  2. 2’59″5
  3. 2’57″2
  4. 2’53″5
  5. 2’54″3
  6. 2’54″0
  7. 2’51″6

I finished off with a 3.2 km jog cool down.

Wednesday – Steady Run

AM: 10.1 km steady run in 43’55”.

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 30 kg; 2 sets of 6 x 40 kg
  • Snatch – 2 sets of 3 x 32.5 kg

Thursday -Steady Run

Just another steady run today doing 10.6 km in 46″10.

Friday – Rest Day

One more day to go before race day!

Saturday – Race Day

Before the very muddy race at National Cross Country Champs in Wollaton Park, I did a 3.2 km jog warm up followed by drills and a couple of strides. I ran hard from the start and felt good up til 2 km in when I lost both my spikes. Things went downhill from there and I was fighting a mental battle the whole way. I was gutted since I knew I could’ve run so much better if my spikes were tighter on my feet and didn’t come off. I finished the 10.6 km course in 43’58” and came 122nd.

Sunday – Recovery Run

Just an easy 5 km run today in 23’45”. Legs were feeling sore and tight and I’m hoping they’ll feel better tomorrow.


Weekly Mileage: 67.3 km / 41.8 miles

How was your training this week?