It was motivating last week managing to come back from my slight achilles injury last week and to be able to run so quick (for me) in a long time. This time I was going to try and not push myself too hard to prevent any injuries from occurring.

Note: ” = seconds and ‘ = minutes

Monday – Steady Run & Sprints

In the morning I did a steady 8.3 km run in 39’57” incorporating two short strides at the end.

In the evening, I did a 1 km jog warm up followed by 6 x 10″ sprints with 1′ jog recovery finished off with a cool down bringing the total distance run in the session to 4 km.

Tuesday – Steady Run

I did a slightly longer run this morning covering 9.6 km in 45’24” since work started later.

Wednesday – Steady Run & Weight Training

Before work I ran 8.4 km in 39’54” and then after work I went to the gym to do:

  • 5 sets of 5 x 70 kg deadlifts
  • 5 sets of 4 x 50 kg deep squats
  • 5 sets of 10 pull ups
  • 2 sets of 6 x 40 kg hanging cleans
  • 2 sets of 3 x 30 kg snatch
  • 45 leg pulls per leg

Thursday – Tempo Run

My first session back this evening was the tempo run. After a 3.2 km jog warm up I went down to the embankment to run a 7.7 km loop which I did in 28’35” with an average of 3’42” per km which I was really pleased with. I finished off with a 1.8 km jog cool down.

Friday – Short Sprints

After work, I did a very quick session with a 500m jog warm up and 4 x 10″ sprints with a 2’30” walk back recovery.

Saturday – Steady Run

Today I did a steady run of 8.1 km in 33’40”. It felt a bit uncomfortable, most likely due to the fatigue still sitting in my legs from the tempo run on Thursday.

Sunday – Long Run

Today I did a 13 km long run at 4:20 min/km average pace. I started out feeling fine, but towards the middle, I felt like my legs seized up slightly, but I managed to maintain the pace I kept at the start.


Weekly Mileage: 67.1 km / 41.7 miles

How was your training this week?