My Journey

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.

CW 32 (05.08.-11.08.)

  • 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

CW 33 (12.08.-18.08.)

  • 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

CW 34 (19.08.-25.08.)

  • 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

CW 35 (26.08.-01.09.)

  • 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

CW 36 (02.09.-08.09.)

  • 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.

CW 41 (07.10.-13.10.)

  • 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

CW 42 (14.10.-20.10.)

  • 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

CW 43 (21.10.-27.10.)

  • 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

CW 44 (28.10.-03.11.)

  • 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

CW 45 (04.11.-10.11.)

  • 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

CW 46 (11.11.-17.11.)

  • 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.

CW 47 (18.11.-24.11.)

  • 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

CW 48 (25.11.-01.12.)

  • 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

CW 49 (02.12.-08.12.)

  • 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

CW 50 (09.12.-15.12.)

  • 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

CW 51 (16.12.-22.12.)

  • 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

CW 52 (23.12.-29.12.)

  • 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.

CW 1 (30.12.-05.01.)

  • Monday - Resisted sprint circuit; Plyometrics; Strength; 3x10min tempo
  • Tuesday - Warm-up; 2x400m + 6x60m submax + 2x400m
  • Wednesday - Rest
  • Thursday - Strength; 8km easy run
  • Friday - 6km easy run; Strength
  • Saturday - Warm-up; 2x100m + 2x600m intervals; Strength
  • Sunday - Rest

CW 2 (06.01.-12.01.)

  • Monday - 8km easy run; Strength
  • Tuesday - 3x8min tempo; Strength
  • Wednesday - Sprint drills + 4x120m grass strides; Strength
  • Thursday - Strength
  • Friday - 4x10min tempo + 4x100m strides
  • Saturday - Strength
  • Sunday - Rest

CW 3 (13.01.-19.01.)

  • Monday - Warm-up; 4x1000m intervals; Core
  • Tuesday - 11km easy run; Strength
  • Wednesday - Rest
  • Thursday - Rest
  • Friday - Rest
  • Saturday - Rest
  • Sunday - Rest