My Journey

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 Munich Stairwork Munich Plyometrics Munich Strength Munich

CW 40 (03.10. - 09.10.)

  • 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

CW 41 (10.10. - 16.10.)

  • 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

CW 42 (17.10. - 23.10.)

  • 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

CW 43 (24.10. - 30.10.)

  • 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.

CW 44 (31.10. - 06.11.)

  • 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

CW 45 (07.11. - 13.11.)

  • 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

CW 46 (14.11. - 20.11.)

  • 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)

CW 47 (21.11. - 27.11.)

  • 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).

CW 48 (28.11. - 04.12.)

  • 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

CW 49 (05.12. - 11.12.)

  • 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

CW 51 (19.12. - 25.12.)

  • 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.

CW 52 (25.12. - 01.01.2023)

  • Monday — Warm-up (fartlek)
  • Tuesday — 3x4x30s rope; Strength
  • Wednesday — Warm-up (fartlek); 10x80m uphill strides; Plyometrics
  • Thursday — 3x4x30s rope; Strength; 45’ easy run
  • Friday — Warm-up; uphill set (5x30s + 5x15s + 5x60s)
  • Saturday — Warm-up; 2x5x100m (14”, 50m GP, 5’SP)
  • Sunday — Rest

CW 1 (02. - 08.01.2023)

  • Monday — Warm-up (fartlek)
  • Tuesday — Warm-up; Strength
  • Wednesday — Warm-up (fartlek)
  • Thursday — 3x4x30s rope; Strength; 45’ easy run
  • Friday — Warm-up; uphill set (3x70s + 5x45s + 7x15s)
  • Saturday — easy run
  • Sunday — Rest

CW 2 (09. - 15.01.2023)

  • Monday — Warm-up; 2x5x30/30 (3’P)
  • Tuesday — Plyometrics; Strength
  • Wednesday — Warm-up; 3x20s rope + 2x200m (90%); Speed support: 3x40m flying
  • Thursday — Rest
  • Friday — Warm-up; 1x150m
  • Saturday — pre-race activation
  • Sunday — race