Training Log

Training Log Jul-Dec 2022

Preparation 2022/23 Indoor

Block Pattern (Oct-Dec 2022)

  • Main rhythm: 2 key track sessions per week (mostly 200m repeat sessions)
  • Recurring support work: stair work, plyometrics, strength
  • Toward December: more race-specific sessions and first indoor races

Reference Routines (Munich)

Warm-up MunichStairwork MunichPlyometrics MunichStrength Munich
2022-W40 Oct 3 – Oct 9
1 GPS-verified · 4.4 km
  • Monday Warm-up; 5x60m uphill + 4x1000m (4:00, 3'P); Plyometrics
  • Tuesday Strength; 5x40m strides
  • Wednesday Warm-up; 12x200m (32", 90"P); Plyometrics; Hurdle mobility
  • Thursday Rest
  • Friday Warm-up; Stair work; 2x4x100m (70-80%, 3'P, 8'SP)
  • Saturday Warm-up; 14x200m (32", 90"P); Plyometrics; Hurdle mobility
  • Sunday Rest
2022-W41 Oct 10 – Oct 16
2 GPS-verified · 14.6 km
  • Monday 40min easy run
  • Tuesday Plyometrics; Strength; 5x40m strides
  • Wednesday Warm-up; 16x200m (32", 1:30'P); Hurdle mobility
  • Thursday Rest
  • Friday Warm-up; Stair work; 2x4x100m in spikes (14.5s, 3'P, 8'SP)
  • Saturday Warm-up; 8x200m (30", 2'P); Plyometrics; Hurdle mobility
  • Sunday easy run 8km
2022-W42 Oct 17 – Oct 23
  • Monday Rest
  • Tuesday Warm-up; 5x40m strides; Plyometrics; Strength
  • Wednesday Warm-up; 10x200m (30", 2'P); Hurdle mobility
  • Thursday Rest
  • Friday Warm-up; Stair work; 2x4x100m in spikes (13.5s, 2'P, 8'SP); Plyometrics
  • Saturday Rest
  • Sunday Rest
2022-W43 Oct 24 – Oct 30
  • Monday Rest
  • Tuesday 5x40m strides; Plyometrics; Strength
  • Wednesday 30min run + stretching
  • Thursday Rest
  • Friday Warm-up; 2x5x100m in spikes (13.5s, 3'P, 8'SP) + 1x300m (42"); Stair work
  • Saturday Warm-up; 2x3x20s uphill + 12x200m (30", 2'P)
  • Sunday Rest

2022-10-30 - Base Building (Nov 2022)

Continuing the general preparation with increasing volume. More structured 200m repeats and first speed-endurance combinations.

2022-W44 Oct 31 – Nov 6
2 GPS-verified · 13.4 km
  • Monday Rest
  • Tuesday 5x40m strides; Plyometrics; Strength
  • Wednesday Warm-up; 12x200m (30", 2'P); Plyometrics
  • Thursday 5km fartlek (2min fast / 2min easy)
  • Friday Warm-up; 2x resisted sprint set (30m/50m/70m) + 3x3x100m in spikes (13.0s, 90"P) + 1x300m (42")
  • Saturday Warm-up; 12x200m (30", 2'P)
  • Sunday Rest
2022-W45 Nov 7 – Nov 13
2 GPS-verified · 6.5 km
  • Monday 30' easy + 3x2x1000m (3:30, 3'P, 6'SP)
  • Tuesday 5x40m strides; Plyometrics; Strength
  • Wednesday Warm-up; 14x200m (30", 2'P); Plyometrics
  • Thursday 30' easy + 4x1000m (3:35, 2'P)
  • Friday Warm-up; 2x resisted sprint set + 3x3x100m (13.0s, 60"P) + 1x300m (42") + 1x150m (20.5")
  • Saturday Warm-up; 14x200m (30", 2'P)
  • Sunday Rest
2022-W46 Nov 14 – Nov 20
1 GPS-verified · 7.2 km
  • Monday 7km @ 5:00 pace
  • Tuesday 5x40m strides; Strength
  • Wednesday Warm-up; 16x200m (30", 2'P); Plyometrics
  • Thursday Strength; 30' easy + 3x2x1000m (3:30, 3'P, 6'SP)
  • Friday Warm-up; 1x300m (40.5") + 1x150m (18.8"); Strength
  • Saturday 3x800m + 2x2x60m + 16x200m (30", 2'P)
  • Sunday tempo progression + 3x2x1000m (~3:20-3:30, 3'P, 5'SP)
2022-W47 Nov 21 – Nov 27
1 GPS-verified · 5.9 km
  • Monday Warm-up; fartlek progression
  • Tuesday Strength
  • Wednesday Warm-up; 8x200m (28", 2'P); Plyometrics
  • Thursday 30min easy run
  • Friday Warm-up; 2x500m (90", 6'P); Strength
  • Saturday Warm-up; 3x800m + 2x2x60m + 8x200m (28", 2'P); Plyometrics
  • Sunday Rest

2022-11-27 - Indoor Preparation (Dec 2022)

Transitioning from base to speed. High-volume 200m repeat sessions (10-14x200m at 28”) become the staple. First indoor competition appears (600m indoor race).

2022-W48 Nov 28 – Dec 4
1 GPS-verified · 5.3 km
  • Monday 30min easy run
  • Tuesday Strength
  • Wednesday Warm-up; 3x20s rope + 1x3x60m + 10x200m (28", 2'P); Plyometrics
  • Thursday Warm-up (fartlek); Strength
  • Friday pre-race activation
  • Saturday 600m indoor race
  • Sunday light recovery
2022-W49 Dec 5 – Dec 11
  • Monday Warm-up (fartlek); Strength
  • Tuesday Plyometrics; Strength
  • Wednesday Warm-up; 3x40m Zug + 3x60m + 12x200m (28", 2'P); Plyometrics
  • Thursday Strength; 30min easy run
  • Friday 2x3x80m (2'P, 5'SP) + 500m/150m split set; Plyometrics
  • Saturday Warm-up; 3x40m Zug + 3x60m + 14x200m (28", 2'P); Plyometrics
  • Sunday light recovery
2022-W51 Dec 19 – Dec 25
1 GPS-verified · 7.3 km
  • Monday Warm-up (fartlek); Strength
  • Tuesday Plyometrics; Strength
  • Wednesday Warm-up; 14-16x200m (28", 2'P)
  • Thursday Warm-up (fartlek); Strength
  • Friday Warm-up; 1x500m + speed combo (50-70-90-60); Plyometrics
  • Saturday 45min easy run
  • Sunday 3x15min easy progression

2022-12-25 - Holiday Training & First Indoor Races (Dec 2022 - Jan 2023)

Holiday block with fartlek, uphill work, and 100m repeats to maintain fitness while reducing load.

2023-W52 Dec 25 – Dec 31
2 GPS-verified · 9.2 km
  • Monday Rest
  • Tuesday Warm-up; Strength; 8km easy run
  • Wednesday Warm-up
  • Thursday Rest
  • Friday Rest
  • Saturday Rest
  • Sunday Rest
2023-W01 Jan 2 – Jan 8
2 GPS-verified · 21.8 km
  • Monday 12.99km @ 3:47/km
  • Tuesday
  • Wednesday 8.79km @ 5:08/km
  • Thursday
  • Friday
  • Saturday
  • Sunday
2023-W02 Jan 9 – Jan 15
1 GPS-verified · 5.1 km
  • Monday
  • Tuesday
  • Wednesday
  • Thursday 5.08km @ 5:35/km
  • Friday
  • Saturday
  • Sunday