Training Log Jul-Dec 2023
Preparation 2023 Outdoor + 2023/24
Reference Routines (Gottingen)
2023-07-09 - Late Season and Season Close (Jul-Aug 2023)
Final races of the season in Munich, then transition into recovery and onto a new environment.
CW 28
- Monday - Rest
- Tuesday - easy run
- Wednesday - Rest
- Thursday - Plyometrics
- Friday - 2x3x60m (95%, 3min rest, 7min set rest) + 250m fast
- Saturday - 2x(500m, 300m, 200m)
- Sunday - Rest
CW 29
- Monday - 2x4x200m (29s, 100m jog rest); Plyometrics
- Tuesday - Strength; 45min easy run
- Wednesday - Sprint coordination; 2x500m (68s, 66s)
- Thursday - Plyometrics
- Friday - Rest
- Saturday - Rest
- Sunday - Rest
CW 30
- Monday - Rest
- Tuesday - Pre-race activation
- Wednesday - 800m race (1:48.70), Dantestadion Munich
- Thursday - Rest
- Friday - Rest
- Saturday - Rest
- Sunday - Rest
2023-10-01 - Base Building (CW 40-45, Oct 2023)
Start of regular practice in Gottingen. Base block with grass strides, 200m interval work, and regular tempo support.
2023-W40 Oct 2 – Oct 8
1 GPS-verified · 7.0 km
- Monday Rest
- Tuesday Rest
- Wednesday 8x120m grass strides; Plyometrics; 3km easy run
- Thursday Rest
- Friday Rest
- Saturday 7km easy run
- Sunday Rest
2023-W41 Oct 9 – Oct 15
3 GPS-verified · 14.4 km
- Monday 6x120m grass strides; Strength; 6km easy run
- Tuesday Strength; 6km easy run
- Wednesday (5x100m, 2x500m, 5x100m) intervals; Plyometrics
- Thursday Rest
- Friday 3x8min tempo run
- Saturday Warm-up; 4x200m intervals; Plyometrics
- Sunday 6km easy run
2023-W42 Oct 16 – Oct 22
2 GPS-verified · 16.2 km
- Monday Rest
- Tuesday Strength; 8km easy run
- Wednesday Speed support set; Plyometrics
- Thursday Rest
- Friday 3x8min tempo run
- Saturday Rest
- Sunday Rest
2023-W43 Oct 23 – Oct 29
2 GPS-verified · 14.4 km
- Monday Plyometrics; Strength; 8-10km easy run
- Tuesday Rest
- Wednesday 8x200m + 7x200m intervals; Plyometrics
- Thursday Rest
- Friday easy run
- Saturday 2x100m strides; 3x1200m intervals; Plyometrics
- Sunday 3x10min tempo run; 2x150m relaxed speed
2023-W44 Oct 30 – Nov 5
- Monday Rest
- Tuesday Plyometrics; Strength; 12km easy run
- Wednesday Sick
- Thursday Sick
- Friday 4x10min tempo run; 2x150m relaxed speed
- Saturday 2x100m strides; Plyometrics
- Sunday Rest
2023-W45 Nov 6 – Nov 12
2 GPS-verified · 13.3 km
- Monday Plyometrics; Strength; 12km easy run
- Tuesday 7km easy run
- Wednesday Speed support set; Plyometrics
- Thursday Rest
- Friday 5x8min tempo run
- Saturday 2x100m strides; Plyometrics
- Sunday Rest
2023-11-12 - Build Phase (CW 46-51, Nov 2023)
Higher volume block with frequent 200m intervals, tempo runs, and speed support work.
2023-W46 Nov 13 – Nov 19
1 GPS-verified · 11.3 km
- Monday Strength; 15km easy run
- Tuesday Rest
- Wednesday 2x(8x200m) intervals; Plyometrics; Strength
- Thursday Rest
- Friday 4x10min tempo run
- Saturday speed set (80m, 3x300m, 60m); Strength
- Sunday Rest
2023-W47 Nov 20 – Nov 26
2 GPS-verified · 16.4 km
- Monday Plyometrics; Strength; 9km easy run
- Tuesday Rest
- Wednesday interval set (200m, 4x500m, 100m, 3x500m, 200m)
- Thursday Rest
- Friday 1x8min + 3x8min tempo run
- Saturday speed set (6x50m, 400m, 150m); Strength
- Sunday Rest
2023-W48 Nov 27 – Dec 3
2 GPS-verified · 22.0 km
- Monday Plyometrics; Strength; 12km easy run
- Tuesday Rest
- Wednesday 4x1000m intervals
- Thursday easy run
- Friday 5x10min tempo progression
- Saturday mixed interval set (100m, 6x300m, 100m, 7x200m, 100m)
- Sunday Rest
2023-W49 Dec 4 – Dec 10
1 GPS-verified · 10.7 km
- Monday Plyometrics; Strength; 12km easy run
- Tuesday Rest
- Wednesday 4x1000m intervals
- Thursday Rest
- Friday mixed interval set (100m, 6x300m, 100m, 7x200m, 100m)
- Saturday 8km easy run with short pickups
- Sunday Rest
2023-W50 Dec 11 – Dec 17
3 GPS-verified · 12.8 km
- Monday Plyometrics; Strength; 15km easy run
- Tuesday 8km at 4:53/km
- Wednesday Speed support set
- Thursday Rest
- Friday Strength; 3x10min tempo run
- Saturday (150m, 4x600m, 150m) intervals
- Sunday Rest
2023-W51 Dec 18 – Dec 24
2 GPS-verified · 15.2 km
- Monday Plyometrics; Strength; 10km easy run
- Tuesday Rest
- Wednesday max speed rep; interval ladder (500m, 3x400m, 4x300m, 5x200m)
- Thursday Rest
- Friday Plyometrics; 2x100m easy strides
- Saturday Warm-up; Strength; 6km easy recovery run
- Sunday Rest
2023-12-24 - Build Phase (CW 52-7, Dec 2023-Feb 2024)
Indoor preparation block with starts, 200m sessions, and race weekends.
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
2024-W03 Jan 15 – Jan 21
1 GPS-verified · 7.3 km
- Monday Warm-up; 4x1000m intervals; Core
- Tuesday 11km easy run; Strength
- Wednesday Rest
- Thursday Rest
- Friday Rest
- Saturday Rest
- Sunday Rest
2024-W04 Jan 22 – Jan 28
2 GPS-verified · 10.8 km
- Monday 8.05km @ 4:31/km
- Tuesday 2.75km @ 5:10/km
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
2024-W05 Jan 29 – Feb 4
1 GPS-verified · 10.3 km
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday 10.35km @ 4:06/km
2024-W06 Feb 5 – Feb 11
1 GPS-verified · 7.5 km
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday 7.5km @ 4:29/km
- Sunday
2024-W07 Feb 12 – Feb 18
1 GPS-verified · 7.5 km
- Monday 7.52km @ 4:29/km
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
2023-12-27 - Training Camp Monte Gordo 1 (28.12.-11.01.)
Training camp in Monte Gordo, Portugal with interval density, bike support, and race-pace work.
Week 1
- Monday - Rest
- Tuesday - Rest
- Wednesday - Rest
- Thursday - Travel in
- Friday - Pit jump diagonals; Strength; 8km easy run; 4x120m easy strides
- Saturday - 8x200m intervals; 36km bike; Plyometrics; Strength
- Sunday - 4x120m grass strides; Strength; 5km easy run
Week 2
- Monday - 2x(5x400m) intervals
- Tuesday - 10x200m intervals; Strength; 20min bike
- Wednesday - Rest
- Thursday - 2x100m strides; 45min bike; 2x600m intervals; Strength
- Friday - Strength; 20min bike; 10km easy run; jump circuit; 6x100m easy strides
- Saturday - 2x100m strides; 2x(8x200m) intervals; 6km easy run; Strength
- Sunday - Recovery program; Warm-up; 2km cool-down run; Strength
Week 3
- Monday - Warm-up; Plyometrics; Strength; 20min aqua jogging
- Tuesday - speed support; 6x120m easy grass strides; 20min bike; Strength
- Wednesday - Strength; 20min bike; 12km easy run; single-leg jumps
- Thursday - Travel back
- Friday - Rest
- Saturday - Rest
- Sunday - Rest