Training Log

Training Log Jul-Dec 2024

Preparation 2023/24 + 2024/25

Block Pattern (Aug 2024 - Jan 2025)

  • Main rhythm: 2 key track sessions per week plus one tempo day
  • Recurring support work: strength, plyometrics, easy aerobic runs
  • Toward January: higher race-pace support and indoor-specific sessions

Reference Routine (Gottingen)

Warm-up Gottingen

2024-08-04 - Competition Phase (CW 32-36, Aug 2024)

Late-season competition block with 200m interval work, race days, and reduced load around competitions.

2024-W32 Aug 5 – Aug 11
1 GPS-verified · 7.7 km
  • Monday Warm-up; stair jumps; Strength
  • Tuesday Sprint drills; 8x200m intervals; easy run
  • Wednesday Warm-up; Strength
  • Thursday 8x200m intervals; Strength
  • Friday easy run
  • Saturday Travel and recovery
  • Sunday easy run
2024-W33 Aug 12 – Aug 18
  • Monday Warm-up; 6x200m intervals; Strength
  • Tuesday Race preparation
  • Wednesday Warm-up; 400m race
  • Thursday Recovery
  • Friday Recovery
  • Saturday 8x200m intervals; Strength
  • Sunday Cross-training day
2024-W34 Aug 19 – Aug 25
1 GPS-verified · 4.7 km
  • Monday easy run; Plyometrics
  • Tuesday Warm-up; 3x1000m intervals; easy grass strides
  • Wednesday Strength; easy grass strides
  • Thursday 4x150m progressive run; Strength
  • Friday Plyometrics; Strength
  • Saturday 500m race-pace rep + 6x200m intervals
  • Sunday Rest
2024-W35 Aug 26 – Sep 1
1 GPS-verified · 5.0 km
  • Monday 6x200m intervals; Plyometrics
  • Tuesday Sprint drills; 5x120m grass strides; Strength
  • Wednesday 20min easy jog
  • Thursday Race preparation
  • Friday 800m race (1:49.45)
  • Saturday Strength; 5km easy run
  • Sunday Rest
2024-W36 Sep 2 – Sep 8
  • Monday Warm-up; 2x150m speed endurance; Strength
  • Tuesday Race preparation
  • Wednesday 600m race
  • Thursday Rest
  • Friday Rest
  • Saturday Rest
  • Sunday Rest

2024-10-06 - Base Building (CW 41-46, Oct 2024)

Return to base training with frequent 200m and 1000m interval sessions plus tempo work.

2024-W41 Oct 7 – Oct 13
6 GPS-verified · 32.4 km
  • Monday Warm-up; 8km easy run + 4x100m strides; Strength
  • Tuesday 25km easy bike
  • Wednesday Warm-up; 2x100m + 2x(7x200m) intervals
  • Thursday 45min swim
  • Friday 6x120m grass strides; 3x12min tempo
  • Saturday Warm-up; 5x50m speed + 3x400m easy reps; Strength
  • Sunday Rest
2024-W42 Oct 14 – Oct 20
3 GPS-verified · 29.0 km
  • Monday Plyometrics
  • Tuesday easy run; Strength
  • Wednesday Warm-up; 5x600m intervals + speed support
  • Thursday 45min bike
  • Friday 6x120m grass strides; 4x10min tempo
  • Saturday Warm-up; acceleration set + 3x300m + 4x80m; Plyometrics
  • Sunday Rest
2024-W43 Oct 21 – Oct 27
4 GPS-verified · 29.7 km
  • Monday Warm-up; Plyometrics; Strength; easy run
  • Tuesday Swim or bike; Plyometrics; Strength
  • Wednesday Warm-up; 5x1000m intervals; Plyometrics
  • Thursday 3km easy run; Strength
  • Friday Warm-up; 6x120m grass strides + 4x100m strides; 4x8min tempo
  • Saturday Warm-up; speed set (flying 30m, 60m reps, 500m reps)
  • Sunday Rest
2024-W44 Oct 28 – Nov 3
2 GPS-verified · 12.9 km
  • Monday Plyometrics; Strength; 10km easy run
  • Tuesday Warm-up; plyometric circuit; Strength
  • Wednesday Warm-up; 2x10x200m intervals
  • Thursday Rest
  • Friday Sauna and ice bath recovery
  • Saturday easy run
  • Sunday Recovery
2024-W45 Nov 4 – Nov 10
3 GPS-verified · 24.9 km
  • Monday 10km hilly easy run
  • Tuesday Swim; Warm-up
  • Wednesday Warm-up; 3x100m + 1x1000m intervals; Plyometrics; Strength
  • Thursday Warm-up; 4x100m grass strides; 4x6min tempo
  • Friday Strength circuit; 6km easy run
  • Saturday Warm-up; sprint drills + 8x200m intervals; Strength
  • Sunday Rest
2024-W46 Nov 11 – Nov 17
5 GPS-verified · 25.2 km
  • Monday 10km easy run; Strength
  • Tuesday Submax sprint set + 200m sprint; Plyometrics; Strength
  • Wednesday Warm-up; 100m race-pace rep + 3x1000m intervals; Strength
  • Thursday Warm-up; 100m race-pace rep + 3x1000m intervals; Strength
  • Friday 3x10min tempo
  • Saturday Warm-up; 3x300m + 5x150m intervals; Plyometrics
  • Sunday Rest

2024-11-17 - Build Phase (CW 47-52, Nov-Dec 2024)

High-frequency quality block with 200m interval density, short speed support, and regular strength work.

2024-W47 Nov 18 – Nov 24
5 GPS-verified · 21.5 km
  • Monday 10km hilly run; resisted sprint drills; Strength
  • Tuesday Warm-up; 5x40m submax; Plyometrics; 3x400m easy reps
  • Wednesday Warm-up; (10x200m + 10x200m + 6x200m) intervals; Strength
  • Thursday Strength circuit
  • Friday Stair plyometrics; 3km easy run
  • Saturday Speed drills (3x80m + curve accelerations + flying 30m)
  • Sunday Rest
2024-W48 Nov 25 – Dec 1
  • Monday Strength; 8km easy run + 6x100m strides
  • Tuesday Sprint drills + wickets + 6x200m intervals; Plyometrics; Strength
  • Wednesday Strength; 5km easy run
  • Thursday 4x2000m step test
  • Friday VO2max test
  • Saturday Reaction starts + 6x60m speed; Plyometrics; Strength
  • Sunday Sick
2024-W49 Dec 2 – Dec 8
1 GPS-verified · 3.4 km
  • Monday 6km easy morning run; Strength
  • Tuesday Sick
  • Wednesday Warm-up; 2x(5x200m) intervals; Strength
  • Thursday Strength
  • Friday 6km easy run
  • Saturday Speed session (flying runs, starts, 500m, 3x300m)
  • Sunday Rest
2024-W50 Dec 9 – Dec 15
3 GPS-verified · 12.7 km
  • Monday Strength; 8-10km easy aerobic run
  • Tuesday Resisted sprint set + 2x300m easy reps
  • Wednesday Warm-up; race-pace support + 6x4min tempo; Plyometrics; Strength
  • Thursday Warm-up; strength circuit; 6x100m easy strides
  • Friday Plyometrics; Strength; 6km easy run
  • Saturday Sprint drills + flying 30m reps; Strength
  • Sunday Rest
2024-W51 Dec 16 – Dec 22
1 GPS-verified · 7.9 km
  • Monday 5x100m strides; Plyometrics; Strength; 3x10min tempo
  • Tuesday Warm-up; submax and resisted sprint set; 2x400m easy reps
  • Wednesday Warm-up; (10x200m + 10x200m + 8x200m) intervals; Strength
  • Thursday Strength; 2km easy run
  • Friday 8x100m strides; Plyometrics; Strength; 6km easy run
  • Saturday Sprint drills + flying 30m reps; Strength
  • Sunday Rest
2024-W52 Dec 23 – Dec 29
4 GPS-verified · 30.4 km
  • Monday Full-body strength + Plyometrics; 6-8km easy run
  • Tuesday 6x50m submax; 3x8min tempo
  • Wednesday Rest
  • Thursday Plyometrics; 8km easy run
  • Friday Starts + sprint drills; Strength
  • Saturday 4x100m strides; Strength; 4x10min tempo
  • Sunday Rest

2024-12-29 - Build Phase (CW 1-3, Dec 2024)

Transition into the new year with tempo support, 600m race-specific reps, and controlled sprint work.

2025-W01 Dec 30 – Jan 5
3 GPS-verified · 23.7 km
  • Monday 11.27km @ 4:29/km
  • Tuesday 4.23km @ 5:11/km
  • Wednesday
  • Thursday 8.22km @ 4:40/km
  • Friday
  • Saturday
  • Sunday
2025-W02 Jan 6 – Jan 12
3 GPS-verified · 28.1 km
  • Monday 5.34km @ 4:39/km
  • Tuesday 10.72km @ 4:19/km
  • Wednesday
  • Thursday
  • Friday 12.03km @ 4:02/km
  • Saturday
  • Sunday
2025-W03 Jan 13 – Jan 19
1 GPS-verified · 11.0 km
  • Monday Core and stretching; 4x1000m 3:00
  • Tuesday Strength; 11km long run 5:00 / km
  • Wednesday Core and stretching; track workout (5x500m 1:20, 3x300m 42s)
  • Thursday Strength
  • Friday Race preparation
  • Saturday 600m race (1:19.37); 4x400m relay (50.0 split), Boulder
  • Sunday rest