Last week felt a bit rough getting back into training but getting back into the rhythm of training felt good and I’m looking forward to getting stuck in again!

Note: ” = seconds and ‘ = minutes

Monday – Steady Run & Conditioning Work

This morning started off with a steady 6 km run in 32 minutes keeping my heart rate below 160 bpm. My legs felt a bit heavy from yesterday’s training, particularly my calves.

In the afternoon I did some strength and conditioning work which really worked my core running muscles, especially my hip adductors.

Tuesday – Sprint Session

After work, I did a 2 km jog followed by running drills. Then I did some hurdle drills before starting my session hill session consisting of:

  • 3 x 10m uphill
  • 3 x 20m uphill
  • 3 x 30m on the flat
  • 5 x 20m uphill
  • 6 x 100m with 30′ recovery on a flat surface

The session felt decent and I finished off with a 1.8 km jog cool down.

Wednesday – 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.

Thursday – Rest Day

No running today, just work and a night out at the pub!

Friday – Track Session

In the morning I did an easy 2.6 km jog.

After work, I did a track session which involved 5 laps of jogging around the track followed by hurdle drills and then:

  • 5 x 20m accelerations
  • 3 x 50m with 90″ recovery
  • 200m flat out (29″33)
  • 2 x 200m tempo with 2′ recovery (32″65 and 32″45)
  • 3 x 150m with 4′ recovery (21″94, 21″67 and 21″13)

The session felt pretty decent altogether despite my legs feeling slightly heavy. I guess I’m still getting used to the training again. I finished off with a 2 km jog cool down.

Saturday – 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. I ran on a different hill to last week, where the hill dipped a bit down and then up at the end. The jog down after each rep was the recovery and was around 2’40”. My times were:

  1. 1’17″33
  2. 1’19″94
  3. 1’19″46
  4. 1’15″70
  5. 1’13″83
  6. 1’15″52
  7. 1’13″77

I had a group of runners behind me on the 5th rep which is why it was particularly quick (and exhausted me), so I decided on the last rep to really go for it and try and beat that time – which I did – just!

I wrapped things up with a 2 km jog cool down.

Sunday – Steady Run

This morning I just had a 6 km run at a relaxed pace which took me 31’30”. My legs were feeling quite heavy from yesterday’s training, especially in my quads!


Weekly Mileage: 41.8 km / 26.0 miles

How was your training this week?