Training Log

Training Log Jan-Jun 2024

Competition 2023/24

Reference Routine (Gottingen)

Warm-up Gottingen

2024-02-18 - Build Phase (CW 8-13, Feb 2024)

Base development block with 200m interval volume, tempo work, and regular strength support.

2024-W08 Feb 19 – Feb 25
  • Monday Warm-up; 45min easy swimming
  • Tuesday Rest
  • Wednesday Warm-up; 4x60m wickets; 5x200m easy reps; Plyometrics
  • Thursday Rest
  • Friday Jump circuit; Strength
  • Saturday Warm-up; Plyometrics; Strength; 6x100m easy strides
  • Sunday Rest
2024-W09 Feb 26 – Mar 3
1 GPS-verified · 7.8 km
  • Monday Strength; 10km easy run
  • Tuesday Warm-up; light strength circuit; 1km easy cool-down run
  • Wednesday (3x200m, 5x500m, 3x200m) intervals; Strength
  • Thursday Rest
  • Friday Resisted sprint set; 5x6min tempo run; 3x100m easy strides
  • Saturday 3x1000m intervals; 2x200m fast reps; Strength
  • Sunday Rest
2024-W10 Mar 4 – Mar 10
2 GPS-verified · 18.0 km
  • Monday Plyometrics; 12km easy run; Strength
  • Tuesday Warm-up; light strength circuit; 1km easy cool-down run
  • Wednesday 4x50m wickets; (3x400m, 3x600m, 3x300m) intervals
  • Thursday Rest
  • Friday Strength; 4x8min tempo run; 3x100m easy strides
  • Saturday 2x(8x200m) intervals; Strength
  • Sunday Strength; 4x8min tempo run
2024-W11 Mar 11 – Mar 17
2 GPS-verified · 14.9 km
  • Monday 5x30m submax; Strength; 10km easy run
  • Tuesday Warm-up; light strength circuit; 1km easy cool-down run
  • Wednesday 2x40m flying; 4x1000m intervals; 4x100m race-pace support
  • Thursday Easy day (mild cold)
  • Friday Strength; 4x10min tempo run; 4x100m easy strides
  • Saturday (200m, 2x600m, 200m) intervals; pit jump diagonals
  • Sunday Rest
2024-W12 Mar 18 – Mar 24
2 GPS-verified · 22.1 km
  • Monday Warm-up; pit jumps; light strength circuit; Plyometrics; Strength
  • Tuesday Plyometrics; 12km easy run; Strength
  • Wednesday 3x80m sprints; 1x60m flying; 2x(10x200m) intervals
  • Thursday Strength
  • Friday 6x6min tempo run; 6x120m easy grass strides
  • Saturday 2x100m strides; 2x100m I2 reps; Plyometrics; Strength
  • Sunday Rest
2024-W13 Mar 25 – Mar 31
1 GPS-verified · 12.4 km
  • Monday Pit jumps; Strength; 12km easy run
  • Tuesday Warm-up; 6x40m submax; light strength circuit
  • Wednesday Wickets; long interval ladder (600m to 200m sequence)
  • Thursday 5km easy run
  • Friday Rest or easy bike or hike
  • Saturday 6km easy run; 5x50m sprints
  • Sunday Rest or easy bike or hike

2024-03-31 - Peak Phase (CW 14-19, Mar-May 2024)

Race preparation phase with more race-pace sessions and reduced total volume.

2024-W14 Apr 1 – Apr 7
3 GPS-verified · 16.2 km
  • Monday 2x100m strides; submax speed support; 5km easy run; 6x200m easy reps
  • Tuesday Rest or easy bike or hike
  • Wednesday Training camp Monte Gordo 2
  • Thursday Training camp Monte Gordo 2
  • Friday Training camp Monte Gordo 2
  • Saturday Training camp Monte Gordo 2
  • Sunday Training camp Monte Gordo 2
2024-W15 Apr 8 – Apr 14
4 GPS-verified · 20.5 km
  • Monday Training camp Monte Gordo 2
  • Tuesday Training camp Monte Gordo 2
  • Wednesday Training camp Monte Gordo 2
  • Thursday Training camp Monte Gordo 2
  • Friday Training camp Monte Gordo 2
  • Saturday Training camp Monte Gordo 2
  • Sunday Training camp Monte Gordo 2
2024-W16 Apr 15 – Apr 21
4 GPS-verified · 18.3 km
  • Monday Training camp Monte Gordo 2
  • Tuesday Training camp Monte Gordo 2
  • Wednesday Training camp Monte Gordo 2
  • Thursday Strength; 8km easy run
  • Friday Rest
  • Saturday Warm-up; light strength circuit; easy strides
  • Sunday Rest
2024-W17 Apr 22 – Apr 28
3 GPS-verified · 18.4 km
  • Monday 4x30m submax + 1x50m fast rep; Plyometrics; Strength; 6km easy run
  • Tuesday Warm-up; 2x(8x200m) intervals; pit jump diagonals
  • Wednesday 2x100m strides; 4x40m submax; Plyometrics; Strength
  • Thursday Strength
  • Friday Warm-up; Plyometrics; Strength
  • Saturday Warm-up; pit jump diagonals; Strength
  • Sunday Rest
2024-W18 Apr 29 – May 5
1 GPS-verified · 5.6 km
  • Monday Warm-up; hurdle jumps; pit jump diagonals; Strength
  • Tuesday I2 combo set; 8x120m grass strides
  • Wednesday Warm-up; 10x200m intervals
  • Thursday Race preparation
  • Friday 400m race; 6x120m grass strides (post-race)
  • Saturday Warm-up; 8x200m intervals; 5x120m easy grass strides
  • Sunday Rest
2024-W19 May 6 – May 12
2 GPS-verified · 10.3 km
  • Monday Circuit day; Strength; optional easy swim; 6-8km easy run
  • Tuesday Warm-up; 10x100m intervals; pit jump diagonals
  • Wednesday 4x120m easy grass strides
  • Thursday Rest
  • Friday Race preparation
  • Saturday 800m race (1:49.30)
  • Sunday Rest

2024-04-02 - Training Camp Monte Gordo 2 (03.04.-17.04.)

Training camp in Monte Gordo, Portugal with interval volume, race-pace support, and cross-training.

Week 1

  • Monday - Rest
  • Tuesday - Rest
  • Wednesday - Travel in
  • Thursday - Warm-up; 2x100m strides; 4x150m pace-change runs; 8x200m intervals; Plyometrics; Strength
  • Friday - Race-pace simulation set; 2km cool-down; easy swim; 8km easy run; 4x100m easy strides
  • Saturday - Warm-up; 1x80m flying; 2x(7x400m) intervals; Plyometrics; Strength
  • Sunday - Warm-up; pit jumps; Plyometrics

Week 2

  • Monday - 4x300m I2; Strength; 5x100m easy grass strides
  • Tuesday - Rest
  • Wednesday - Warm-up; 3x1000m intervals; Strength; 6km easy run; jump circuit; 6x100m easy strides
  • Thursday - 6x6min tempo run; burpees; easy swim
  • Friday - Strength; Plyometrics
  • Saturday - Warm-up; 20x100m easy strides; 2km cool-down; Plyometrics; Strength
  • Sunday - Rest

Week 3

  • Monday - 3x80m sprints; 9km easy run; Warm-up; 8x120m grass strides; Strength
  • Tuesday - Warm-up; 15x200m intervals (vVO2max)
  • Wednesday - Travel back
  • Thursday - Rest
  • Friday - Rest
  • Saturday - Rest
  • Sunday - Rest

2024-05-12 - Competition Phase (CW 20-25, May-Jun 2024)

Race phase with reduced volume and race-specific quality sessions.

2024-W20 May 13 – May 19
2 GPS-verified · 14.2 km
  • Monday Plyometrics; Strength; 8-10km easy run
  • Tuesday Warm-up; 2x100m strides; (2x300m, 2x200m, 4x100m, 2x200m) intervals
  • Wednesday Pit jumps; Plyometrics; Strength; 6-8km easy run
  • Thursday 3x150m intervals; 3x200m vVO2max
  • Friday Rest
  • Saturday Race preparation
  • Sunday 800m race (1:48.69)
2024-W21 May 20 – May 26
1 GPS-verified · 7.8 km
  • Monday 30min easy swimming
  • Tuesday Light core work; Plyometrics; Strength; 5-6km easy run
  • Wednesday Warm-up; 100m race-pace support rep
  • Thursday Rest
  • Friday Race preparation
  • Saturday 800m race (1:48.02)
  • Sunday Rest
2024-W22 May 27 – Jun 2
2 GPS-verified · 11.9 km
  • Monday Plyometrics; Strength; 8km easy run
  • Tuesday Warm-up; light squat and step-up support; 8x120m easy grass strides
  • Wednesday Rest
  • Thursday Warm-up; (100m, 3x1000m, 100m) interval set with race-pace support
  • Friday 3x100m strides; 2x200m I2
  • Saturday Warm-up; 10x200m intervals
  • Sunday Rest
2024-W23 Jun 3 – Jun 9
2 GPS-verified · 14.7 km
  • Monday Hurdle jumps; Plyometrics; Strength; 10km easy run
  • Tuesday Strength; 5km easy run
  • Wednesday 3x100m sprints; I2 support set
  • Thursday 4km easy run
  • Friday Warm-up; 3x(5x200m) intervals; Strength
  • Saturday 3x80m sprints; Strength
  • Sunday Rest
2024-W24 Jun 10 – Jun 16
3 GPS-verified · 15.9 km
  • Monday Plyometrics; Strength; 6km easy run; 3x100m easy strides
  • Tuesday Warm-up; 2x100m strides; 12x120m grass strides
  • Wednesday 3x80m sprints; 5x200m grass reps
  • Thursday Rest
  • Friday Race preparation
  • Saturday 400m race
  • Sunday easy cool-down run
2024-W25 Jun 17 – Jun 23
1 GPS-verified · 3.8 km
  • Monday Warm-up; Strength; easy grass strides
  • Tuesday Race preparation
  • Wednesday 800m race (1:47.07)
  • Thursday 5km easy run; 4x100m easy strides; easy cool-down
  • Friday Plyometrics; Strength; 3x5min tempo run; 3x100m easy strides
  • Saturday Warm-up; flying speed set; 4x200m intervals; 1x150m I2 rep
  • Sunday Rest

2024-06-23 - Competition Phase (CW 26-31, Jun-Aug 2024)

Championship period with race entries, lighter volume, and short race-pace maintenance sessions.

2024-W26 Jun 24 – Jun 30
1 GPS-verified · 6.0 km
  • Monday Plyometrics; Strength; 6km easy run
  • Tuesday Warm-up; (400m, 300m, 200m, 6x120m) aerobic interval set
  • Wednesday Warm-up; 1x80m + 1x150m I2; Strength; 3x100m easy strides on grass
  • Thursday Rest
  • Friday Race preparation
  • Saturday 800m heat (1:55.10)
  • Sunday 800m final (1:51.24)
2024-W27 Jul 1 – Jul 7
1 GPS-verified · 6.5 km
  • Monday Mobility and easy cool-down run
  • Tuesday 8-12x120m grass strides; Strength; 6km easy run
  • Wednesday Warm-up; 3x150m race-pace intervals; easy grass strides
  • Thursday Rest
  • Friday Race preparation
  • Saturday German U23 Championships, Moenchengladbach: 800m heat (1:51.24)
  • Sunday German U23 Championships, Moenchengladbach: 800m final (1:48.96)
2024-W28 Jul 8 – Jul 14
2 GPS-verified · 11.7 km
  • Monday Mobility and easy cool-down run
  • Tuesday Rest
  • Wednesday Strength; 5 easy strides; 8x120m easy grass strides; 6-8km easy run
  • Thursday Rest
  • Friday Warm-up; 4x40m flying submax; Plyometrics; Strength; easy grass strides
  • Saturday Pit jump diagonals; 3x50m sprints; 6x120m grass strides; 8km easy run
  • Sunday Rest
2024-W29 Jul 15 – Jul 21
3 GPS-verified · 19.7 km
  • Monday 4x8min tempo run; Warm-up; Plyometrics; Strength
  • Tuesday Warm-up; 6x200m + 4x200m + 5x200m intervals; Strength
  • Wednesday 3x80m sprints; 5x50m I2; easy grass strides
  • Thursday 4x50m sprints; Strength; 6km easy run with short pickups
  • Friday 3x80m sprints; 4x100m I2; 3x100m strides on grass; Strength
  • Saturday 6x120m grass strides; Strength; 8km easy run
  • Sunday Rest
2024-W30 Jul 22 – Jul 28
3 GPS-verified · 24.4 km
  • Monday Strength
  • Tuesday 4x8min tempo run
  • Wednesday Rest (at home)
  • Thursday Warm-up; 10x200m intervals; light strength circuit
  • Friday 6km easy run
  • Saturday 4x60m I2; (300m, 150m) I2; easy grass strides
  • Sunday 4x50m sprints; Plyometrics; 6-8km easy run; 6x120m easy grass strides
2024-W31 Jul 29 – Aug 4
3 GPS-verified · 13.3 km
  • Monday Deadlift support + Plyometrics; Strength; 6km easy run
  • Tuesday Warm-up; 2x10 pit jump diagonals; Strength
  • Wednesday 6x120m grass strides; Strength
  • Thursday Pit jumps; 8x200m intervals; Strength; 5km easy run
  • Friday Rest
  • Saturday Race preparation
  • Sunday 400m race