I’ve decided to change things with my training and to incorporate more aerobic base work whilst doing some speed and strength work alongside. I’m not sure how it’ll go, but I think it seems logical and will help with my running a lot.

Note:¬†” = seconds and ‘ = minutes

Monday – Steady Runs

In the morning I did 8 km at a steady pace with 2 x 100m strides taking a total of 41′.

In the evening, I ran up and down hills for 30 minutes before doing 4 x 15″ hill sprints and a 2 km jog cool down, running in total 7.6 km for the evening session.

Tuesday – Steady Run And Intensive Tempos

In the morning I did a steady 8 km run with 2 x 100m strides at the end taking 41’22”. My legs were feeling a bit tired from yesterday’s training.

In the evening, I did a 2 km jog warm up and did some dynamic drills before doing 2 short hill sprints lasting no longer than 5″ with 2′ recovery. After that I began my session of 16 x 25″ tempos with 1′ recovery in between which was a very slow jog. After that I did a jog cool down and some core at home. The total mileage for the session was 9.4 km.

Wednesday – Weight Training

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

  • 5 sets of 6 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
  • 3 x 15 leg pulls

I felt good and strong and it was nice to have a day of no running.

Thursday – Steady Run

I did another 8 km steady run in the morning with 2 strides, taking about 41’30” altogether.

Friday – Steady Run And Hill Sprints

Another 8 km steady run in the morning coupled with 2 strides at the end taking 42′.

In the evening I did a 2 km jog warm up followed by 8 x 10 second hill sprints with 3′ recovery. To finish off I did a 2 km jog.

Saturday – Short Tempo Reps

Today’s session began with a 2 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 the track with 90″ between reps and 5′ between sets. The first 20m was accelerating, the middle 20m was running over small hurdles and the final 20m was about maintaining form.

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

  • 10 x 60kg back squats
  • 10 x 30 kg power cleans
  • 10 x 30kg hip thrusts
  • 10 pull ups

Sunday – Hill Sprints, Tempo’s And Core

Today’s session involved a 4 km 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′ – 5′ between reps, but I also had to complete some jumping exercises consisting of 10 reps of:

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

To finish off I did 3 sets of a core circuit and did a 400m jog cool down.


Weekly Mileage: 64.2 km / 39.9 miles

How was your training this week?