Training Log

Training Log Jan-Jun 2023

Competition 2022/23 + 2022/23 Indoor + 2023 Outdoor

Block Pattern (Jan-Jul 2023)

  • Jan-Feb: indoor sharpening around race weekends
  • Mar-Apr: outdoor base with higher volume and mixed interval work
  • May-Jul: race-focused weeks with reduced volume and higher specificity

Reference Routines (Munich)

Warm-up MunichPlyometrics MunichStrength Munich

2023-01-22 - Indoor Competition Phase (Jan-Feb 2023)

Peak indoor racing block. 300m repeats around 46s and 200m around 27s, with competition weekends in Munich.

2023-W04 Jan 23 – Jan 29
1 GPS-verified · 5.6 km
  • Monday Drill circuit; Plyometrics; Strength; 8km easy run
  • Tuesday Warm-up; Strength; 6x100m easy strides
  • Wednesday Block starts; 6x200m intervals
  • Thursday Rest
  • Friday Race preparation
  • Saturday 400m race
  • Sunday 200m race

2023-02-19 - Transition to Outdoor (Feb-Mar 2023)

Post-indoor reset with volume rebuild, 300m/200m sessions, and longer easy running.

2023-W09 Feb 27 – Mar 5
1 GPS-verified · 8.5 km
  • Monday Easy run
  • Tuesday Easy run
  • Wednesday Warm-up; 5x300m (44s, 4'P); Strength
  • Thursday 40min easy run (~4:40/km)
  • Friday Warm-up; Strength circuit
  • Saturday Warm-up; 5x300m (44s, 4'P); Strength; 30min easy recovery run
  • Sunday Rest
2023-W10 Mar 6 – Mar 12
1 GPS-verified · 10.3 km
  • Monday 4x500m in split format (2:15 / 80s, 7'P); Strength
  • Tuesday 45min easy run (~4:10/km) + strides
  • Wednesday Warm-up; 4x300m (43s, 4'P, 8'SP) + 4x200m (30s, 90"P); Strength
  • Thursday Recovery day
  • Friday Warm-up; 3x3x50m GSSE + 5x1000m (3:30, 6'P); Plyometrics
  • Saturday 30min easy recovery run
  • Sunday 4x300m (42s, 4'P, 8'SP) + 4x200m (30s, 90"P)
2023-W11 Mar 13 – Mar 19
5 GPS-verified · 33.4 km
  • Monday 5x500m in split format (2:05 / 80s, 7'P); Strength
  • Tuesday Strength + 45min easy run (~4:10/km)
  • Wednesday Warm-up; 5x300m (42s, 4'P, 8'SP) + 5x200m (30s, 90"P); Strength
  • Thursday Strength
  • Friday Warm-up; 3x3x50m GSSE + 5x1000m (3:30, 5'P); Plyometrics
  • Saturday 30min easy recovery run
  • Sunday Rest

2023-03-19 - Outdoor Base Phase (Mar-Apr 2023)

Outdoor foundation block with longer interval combinations and race-pace support work.

2023-W12 Mar 20 – Mar 26
2 GPS-verified · 11.5 km
  • Monday 400-500-600-500-400 (1:36 / 2:05 / 2:36); Plyometrics
  • Tuesday Strength + 45min easy run (~4:10/km)
  • Wednesday Warm-up; 6x300m (41s, 4'P, 8'SP); optional 4x500m (85s, 4'P, not completed); Plyometrics
  • Thursday Strength
  • Friday Warm-up; 4x30m flying + 3x3x50m GSSE + 3x1000m (3:10, 6'P); Plyometrics
  • Saturday Warm-up; 6x300m (41s) + 4x500m (85s); Strength; 30min easy recovery run
  • Sunday Rest
2023-W13 Mar 27 – Apr 2
3 GPS-verified · 24.5 km
  • Monday Warm-up; tempo set (60-90-90-60 with 2'TP); Plyometrics
  • Tuesday Core stability + 45min easy run (~4:05/km)
  • Wednesday Warm-up; 2x(300-500-200-100) (40 / 83 / 29, all-in, 8'SP); Plyometrics
  • Thursday Strength / starts
  • Friday Rest
  • Saturday Training camp
  • Sunday Training camp
2023-W15 Apr 10 – Apr 16
  • Monday Rest (sick)
  • Tuesday Rest (sick)
  • Wednesday Rest (sick)
  • Thursday Easy run (sick)
  • Friday Warm-up; drop jumps; 3x10min progressive easy run (4:00 / 3:55 / 3:50)
  • Saturday Warm-up; 2x4x30m resisted sprints (15kg) + 5-6x300m (42s) + 5-6x200m (28s)
  • Sunday Rest

2023-04-16 - Outdoor Build Phase (Apr-May 2023)

Specific 800m preparation with 600/500/400 combinations, race-pace support, and race entries.

2023-W16 Apr 17 – Apr 23
  • Monday Warm-up; 600-500-400-500-600 (96 / 75 / 56, 6'P); Plyometrics
  • Tuesday 3x10min progressive easy run (4:00 / 3:55 / 3:50)
  • Wednesday Warm-up; 3x300m (42s, 3:30'P, 8'SP) + 3x200m (28s, 2'P)
  • Thursday Strength + short starts
  • Friday Warm-up; 600-500-400-500-600 (96 / 75 / 56, 6'P); Plyometrics
  • Saturday Warm-up; race-prep jumps + 2x3x30m resisted sprints (8kg)
  • Sunday Rest
2023-W18 May 1 – May 7
4 GPS-verified · 18.8 km
  • Monday Warm-up; turn sprints + 600-500-400-500-600; Plyometrics
  • Tuesday 3x10min progressive easy run (4:00 / 3:55 / 3:50)
  • Wednesday Warm-up; 3x300m (42s) + 3x200m (28s)
  • Thursday Reduced strength
  • Friday Fartlek progression
  • Saturday Off (university visit)
  • Sunday Rest
2023-W19 May 8 – May 14
1 GPS-verified · 6.4 km
  • Monday Warm-up; 2x3x60m sprint + 2x500m (71s)
  • Tuesday Strength + strides
  • Wednesday Warm-up; 5x300m (44s, 2' jog)
  • Thursday Fartlek session
  • Friday Pre-race activation
  • Saturday 800m season opener, Regensburg (1:52.45)
  • Sunday Rest

2023-05-14 - Outdoor Competition Phase (May-Jun 2023)

Competition block with reduced load, race-specific sessions, and regular race weekends.

2023-W20 May 15 – May 21
  • Monday Warm-up; 1x300m (37s) + 1x150m (17s)
  • Tuesday Easy run
  • Wednesday Pre-race activation
  • Thursday Darmstadt 400m race (48.75)
  • Friday Rest
  • Saturday Karlsruhe 800m race (1:50.02)
  • Sunday Rest
2023-W21 May 22 – May 28
1 GPS-verified · 8.8 km
  • Monday Warm-up; 3x150m ins-and-outs; Plyometrics
  • Tuesday Strength + 4x10min tempo (4:25 / 4:20 / 4:20 / 4:10)
  • Wednesday Warm-up; 2x(2x300m) (43/43 and 42/42, 100m walk, 6'SP)
  • Thursday Rest
  • Friday Pre-race activation
  • Saturday Weinheim 400m race (49.0)
  • Sunday Rest
2023-W22 May 29 – Jun 4
1 GPS-verified · 3.0 km
  • Monday Warm-up; 4x500m (300m in 48 + 200m in 28)
  • Tuesday Strength
  • Wednesday Warm-up; 2x300m race prep (10'P)
  • Thursday Rest
  • Friday Rest
  • Saturday Regensburg 800m race (1:49.89)
  • Sunday Rest
2023-W23 Jun 5 – Jun 11
1 GPS-verified · 3.3 km
  • Monday Warm-up; 1x(300-500-300) [42 / 76 (48+28)]
  • Tuesday Rest
  • Wednesday Warm-up; 2x6x600m (1:46)
  • Thursday Strength circuit + swimming
  • Friday Warm-up; 550m (77s) + 350m (45.5s) + 250m (32s) + 150m (17.5s); then 3x1000m NI (3:55, 4'P)
  • Saturday Volleyball
  • Sunday 13km easy run

2023-06-11 - Peak and Championships (Jun-Jul 2023)

Season climax with U23 Championships in Gottingen and German Championships in Kassel.

2023-W24 Jun 12 – Jun 18
1 GPS-verified · 8.2 km
  • Monday Strength + stretching
  • Tuesday Rest (stress and fatigue)
  • Wednesday Warm-up; 2x(200/150/100) (23.5 / 17.5 / 11.5, 6'P, 12'SP); Plyometrics
  • Thursday 40min fartlek (2' fast / 2' easy, ~3:50-4:00)
  • Friday Warm-up; race-specific combo: 500 (70) + 300 (42) + 100 (11.5) + 600 (90) + 400 (60) + 200 (23.1)
  • Saturday Rest
  • Sunday Easy run
2023-W25 Jun 19 – Jun 25
1 GPS-verified · 24.6 km
  • Monday Warm-up; 2x300m (41s), race prep
  • Tuesday Rest
  • Wednesday Pfungstadt 800m race (1:48.86 PB)
  • Thursday Easy run
  • Friday Rest
  • Saturday 400m race (48.18 PB)
  • Sunday Rest
2023-W26 Jun 26 – Jul 2
  • Monday Warm-up; 6x100m easy (14s)
  • Tuesday Rest
  • Wednesday Warm-up; 4x200m (27s), race prep
  • Thursday Rest
  • Friday Travel to Gottingen
  • Saturday U23 Championships heat: 800m (1:51.97)
  • Sunday U23 Championships final: 800m (1:49.26), German U23 Champion
2023-W27 Jul 3 – Jul 9
1 GPS-verified · 5.2 km
  • Monday Rest
  • Tuesday Warm-up; 20min tempo run (~3:50)
  • Wednesday Warm-up; 4x200m (27s, spikes)
  • Thursday Rest
  • Friday Pre-race activation
  • Saturday German Championships Kassel heat: 800m (1:50.79)
  • Sunday German Championships Kassel final: 800m (1:47.98 PB), 3rd place