Training Log Jul-Dec 2023

Preparation 2023 Outdoor + 2023/24

Reference Routines (Gottingen)

Warm-up Gottingen Plyometrics Gottingen

2023-07-09 - Late Season and Season Close (Jul-Aug 2023)

Final races of the season, then transition into recovery.

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.

CW 40 (02.10.-08.10.)

Monday - Rest
Tuesday - Rest
Wednesday - 8x120m grass strides; Plyometrics; 3km easy run
Thursday - Rest
Friday - Rest
Saturday - 7km easy run
Sunday - Rest

CW 41 (09.10.-15.10.)

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

CW 42 (16.10.-22.10.)

Monday - Rest
Tuesday - Strength; 8km easy run
Wednesday - Speed support set; Plyometrics
Thursday - Rest
Friday - 3x8min tempo run
Saturday - Rest
Sunday - Rest

CW 43 (23.10.-29.10.)

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

CW 44 (30.10.-05.11.)

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

CW 45 (06.11.-12.11.)

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.

CW 46 (13.11.-19.11.)

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

CW 47 (20.11.-26.11.)

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

CW 48 (27.11.-03.12.)

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

CW 49 (04.12.-10.12.)

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

CW 50 (11.12.-17.12.)

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

CW 51 (18.12.-24.12.)

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.

CW 52 (25.12.-31.12.)

Monday - Rest
Tuesday - Warm-up; Strength; 8km easy run
Wednesday - Warm-up
Thursday - Rest
Friday - Rest
Saturday - Rest
Sunday - Rest

CW 3 (15.01.-21.01.)

Monday - Plyometrics; 8km easy run; 2x50m sprints
Tuesday - Warm-up; Strength; easy cool-down run
Wednesday - 4x50m I2
Thursday - Warm-up; 12x200m intervals; pit jump diagonals; Strength
Friday - Rest
Saturday - Flying sprints + starts; 3x100m strides; Strength
Sunday - Rest

CW 4 (22.01.-28.01.)

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

CW 5 (29.01.-04.02.)

Monday - Strength; 3km easy run
Tuesday - Plyometrics; 2x100m easy strides; 10x200m intervals
Wednesday - Strength; 30min easy bike
Thursday - Race preparation
Friday - 800m race (1:50.09)
Saturday - 6km easy run; 8x100m easy strides
Sunday - Rest

CW 6 (05.02.-11.02.)

Monday - Plyometrics; 8km easy run
Tuesday - Warm-up; 4x30m submax; Strength
Wednesday - Warm-up; interval set (5x200m, 1000m, 1000m, 3x200m); Plyometrics; Strength
Thursday - Rest
Friday - 3x100m strides; Strength
Saturday - 5x200m intervals; 8km easy run with progression
Sunday - Rest

CW 7 (12.02.-18.02.)

Monday - Strength; 3-4x10min tempo run
Tuesday - 3x80m sprints; Strength
Wednesday - Plyometrics; Strength; 2x100m easy strides; 10x100m easy strides
Thursday - Rest
Friday - Race preparation
Saturday - 800m race (1:52.14)
Sunday - 800m race (1:49.32)

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