My Journey

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.

CW 8 (19.02.-25.02.)

  • 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

CW 9 (26.02.-03.03.)

  • 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

CW 10 (04.03.-10.03.)

  • 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

CW 11 (11.03.-17.03.)

  • 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

CW 12 (18.03.-24.03.)

  • 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

CW 13 (25.03.-31.03.)

  • 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.

CW 14 (01.04.-07.04.)

  • 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

CW 15 (08.04.-14.04.)

  • 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

CW 16 (15.04.-21.04.)

  • 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

CW 17 (22.04.-28.04.)

  • 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

CW 18 (29.04.-05.05.)

  • 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

CW 19 (06.05.-12.05.)

  • 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.

CW 20 (13.05.-19.05.)

  • 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)

CW 21 (20.05.-26.05.)

  • 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

CW 22 (27.05.-02.06.)

  • 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

CW 23 (03.06.-09.06.)

  • 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

CW 24 (10.06.-16.06.)

  • 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

CW 25 (17.06.-23.06.)

  • 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.

CW 26 (24.06.-30.06.)

  • 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)

CW 27 (01.07.-07.07)

  • 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)

CW 28 (08.07.-14.07.)

  • 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

CW 29 (15.07.-21.07.)

  • 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

CW 30 (22.07.-28.07.)

  • 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

CW 31 (29.07.-04.08.)

  • 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