Training Log Jul-Dec 2025
Preparation 2024/25 + 2025/26
2025-07-13 - Competition Phase (CW 29-31, Jul 2025)
Short race-focused block with reduced volume, activation work, and championship races.
2025-W29 Jul 14 – Jul 20
3 GPS-verified · 12.9 km
- Monday Strength; 6-10km easy run
- Tuesday Strength; 5km easy run; 4x100m easy strides on grass
- Wednesday Warm-up; 2x(8x200m) aerobic intervals; Strength
- Thursday Starts and sprint drills; (150m-300m-100m) speed set; 8x120m easy strides on grass
- Friday Rest
- Saturday Race preparation
- Sunday 400m
2025-W30 Jul 21 – Jul 27
2 GPS-verified · 11.8 km
- Monday 6x120m grass strides; Strength; 5km easy run
- Tuesday Race preparation
- Wednesday 1:47,09
- Thursday Strength; 20min easy cool-down run
- Friday Rest
- Saturday Warm-up; 4x30m flying; (3x200m, 3x1000m, 3x200m) aerobic intervals; Strength
- Sunday Rest
2025-W31 Jul 28 – Aug 3
2 GPS-verified · 11.2 km
- Monday Strength; 8km easy run; 5x30m easy strides
- Tuesday Sprint drill circuit; Plyometrics; 5km easy run; 3 easy grass strides
- Wednesday Warm-up; Strength
- Thursday 6x120m grass strides; Strength
- Friday Race preparation
- Saturday German Championships, Dresden: 800m heat
- Sunday German Championships, Dresden: 800m final
2025-08-17 - Arrival at West Texas (CW 34-37, Aug–Sep 2025)
Training log CW 34-37 of the 2025/26 season. First weeks in Canyon, Texas. Building up mileage with easy runs and first team workouts. Key sessions: 8x3min tempo, 2x2000m + 2x4x400m track workout, (6,5,4,3,2,1)min intervals, 3x(30-60-90-60-30) fartlek. First XC meet trips to Lawton, Oklahoma and Lubbock, Texas.
2025-W34 Aug 18 – Aug 24
4 GPS-verified · 36.4 km
- Monday 5km 4:33 / km
- Tuesday rest
- Wednesday 11km 4:23 / km
- Thursday rest
- Friday rest
- Saturday 8.5km 4:30 / km
- Sunday 12km 5:00 / km
2025-W35 Aug 25 – Aug 31
7 GPS-verified · 43.7 km
- Monday 4km 5:20 / km
- Tuesday Shake-out run
- Wednesday Core 20min
- Thursday 4.5km 5:10 / km; 5km 5:16 / km
- Friday 8x(3min hard, 1min easy) ~3:28 / ~5:00
- Saturday 5km 5:20 / km
- Sunday 12km 4:50 / km
2025-W36 Sep 1 – Sep 7
8 GPS-verified · 60.1 km
- Monday 8km 4:50 / km; 4km 4:55 / km; Drills; 6x hill sprints
- Tuesday (6,5,4,3,2,1)min P: 60s ~3:15 / km; (30,60,90,60,30)sec P: as run
- Wednesday 8km 5:10 / km
- Thursday 5km 5:10 / km; 5km 5:30 / km
- Friday 3x(30-60-90-60-30) P: as run ~3:10 / ~4:30
- Saturday Cross-training 40min
- Sunday 12km 5:00 / km
2025-W37 Sep 8 – Sep 14
8 GPS-verified · 42.1 km
- Monday 7km 5:20 / km; 3.5km 6:40 / km; Drills; 6x hill sprints
- Tuesday 2x2000m 6:00 P: 2min; 2x4x400m 72s P: 100m jog
- Wednesday 4.5km 5:30 / km; 2km 5:10 / km
- Thursday 3.5km 5:50 / km; 2.5km 5:30 / km
- Friday 3x(5x30s hard + 1min slow) ~2:40 / km
- Saturday Core and stretching
- Sunday 13km 4:40 / km
2025-09-14 - Building Fitness (CW 38-41, Sep–Oct 2025)
Training log CW 38-41 of the 2025/26 season. Solid build phase at West Texas. Key sessions: 11x300m hills, 6x4min tempo runs, 2x(1600m + 1200m + 800m) track workout, 4x1600m at 81s/lap, 8x1000m at 3:21. Started incorporating yoga. Dealt with diet experiments and severe tooth pain at the end of the block.
2025-W38 Sep 15 – Sep 21
7 GPS-verified · 60.2 km
- Monday 8km 5:10 / km; 3.5km 5:15 / km; Drills; 6x hill sprints
- Tuesday 11x300m ~48s P: jog back
- Wednesday 10km 5:40 / km
- Thursday Indoor bike 30min; 5km 5:00 / km
- Friday 6x(4min run + 1min rest) ~3:25 / km
- Saturday Core and stretching
- Sunday 14.5km 5:00 / km
2025-W39 Sep 22 – Sep 28
6 GPS-verified · 47.7 km
- Monday 7km 5:30 / km; 3km; Drills; 6x hill sprints
- Tuesday 2x(1600m 81s / lap P: 3min, 1200m 78s / lap P: 4min, 800m 75s / lap P: 2min)
- Wednesday 9km 5:50 / km
- Thursday Spin bike 30min; 3.5km 5:00 / km
- Friday 4x1600m 81s / lap, P: 1min
- Saturday Yoga 30min
- Sunday 13km 5:00 / km; Strength
2025-W40 Sep 29 – Oct 5
8 GPS-verified · 47.9 km
- Monday 4km 5:40 / km; 2km 5:00 / km; Drills; 6x hill sprints
- Tuesday 4x1600m 78s / lap P: 4min / 4x400m / 4x300m / 4x200m
- Wednesday 7km 5:30 / km; 4km 5:00 / km
- Thursday Spin bike 30min; 2km 5:00 / km; Drills; strides
- Friday 6x(5min hard, 1:30min easy) 3:20 / 5:00
- Saturday Yoga 30min
- Sunday Long run; Strength
2025-W41 Oct 6 – Oct 12
5 GPS-verified · 34.9 km
- Monday 7.5km 4:50 / km; 4km 5:00 / km; Drills; 6x hill sprints
- Tuesday 3x5min 3:20 / km + 10x1min on + 1min off 3:10 / km
- Wednesday Indoor bike 60min
- Thursday Indoor bike 30min; 5km 4:45 / km; Drills; strides
- Friday 8x1000m 3:21 P: 1min (3min after rep 5)
- Saturday Yoga 45min
- Sunday Severe tooth pain; no training
2025-10-12 - Comeback After Tooth Surgery (CW 42-45, Oct–Nov 2025)
Training log CW 42-45 of the 2025/26 season. Returned to full training after tooth operation (root canal in CW 42). Coros data shows strong comeback: back to 40-55km weeks by CW 43, with workouts at 3:55-4:28/km pace and long runs up to 15km.
2025-W42 Oct 13 – Oct 19
6 GPS-verified · 51.8 km
- Monday 6km 7:50 / km
- Tuesday rest
- Wednesday 10.5km 5:18 / km
- Thursday 3km 7:43 / km; 5km 5:31 / km
- Friday 11.5km 3:59 / km
- Saturday rest
- Sunday 15km 4:41 / km
2025-W43 Oct 20 – Oct 26
9 GPS-verified · 37.8 km
- Monday 5.5km 5:23 / km; 3km 5:23 / km
- Tuesday 6km 4:28 / km
- Wednesday 6km 5:04 / km; 3km 5:31 / km
- Thursday Cross-training 32min; 5km 4:57 / km
- Friday 4km 6:56 / km; 3.5km 4:55 / km
- Saturday 2km 5:29 / km
- Sunday rest
2025-W44 Oct 27 – Nov 2
7 GPS-verified · 53.8 km
- Monday 8km 5:20 / km; 2.5km 6:05 / km
- Tuesday 9.5km 3:55 / km
- Wednesday 10km 5:04 / km
- Thursday 3.5km 4:45 / km
- Friday 10km 3:43 / km
- Saturday rest
- Sunday 10.5km 4:40 / km
2025-W45 Nov 3 – Nov 9
9 GPS-verified · 44.6 km
- Monday 1.5km warmup / 3km 5:22 / km; 3km 5:07 / km
- Tuesday 8.5km 5:07 / km
- Wednesday 5km 5:04 / km
- Thursday 6.5km 4:50 / km
- Friday 3km 5:10 / km / 3km 4:37 / km; 11.5km 4:27 / km
- Saturday rest
- Sunday rest
2025-11-09 - Final Weeks at West Texas (CW 46-48, Nov 2025)
Training log CW 46-48 of the 2025/26 season. Last weeks of the fall semester at West Texas. Maintained solid training with 30-40km/week, including tempo runs and a XC race. Volume tapered towards the end as the semester wrapped up.
2025-W46 Nov 10 – Nov 16
5 GPS-verified · 43.6 km
- Monday rest
- Tuesday 11km 6:19 / km
- Wednesday 8km 4:51 / km
- Thursday Cross-training 31min; 3.5km 5:12 / km
- Friday 10.5km 4:47 / km
- Saturday rest
- Sunday 11km 5:00 / km
2025-W47 Nov 17 – Nov 23
5 GPS-verified · 25.6 km
- Monday 4km 5:57 / km; 2.5km 5:19 / km
- Tuesday 7km 4:43 / km
- Wednesday rest
- Thursday 3km 8:29 / km
- Friday rest
- Saturday rest
- Sunday 9km 4:31 / km
2025-W48 Nov 24 – Nov 30
- Monday rest
- Tuesday rest
- Wednesday rest
- Thursday rest
- Friday rest
- Saturday rest
- Sunday 9km 4:31 / km
2025-12-09 - Winter Break (CW 50-53, Dec 2025)
Training log CW 50-53 of the 2025/26 season. Back in Germany for winter break. Solid mix of easy runs, tempo sessions up to 14km at 4:26/km pace, and long runs up to 17km. Included some strength/cross-training sessions.
2025-W50 Dec 8 – Dec 14
2 GPS-verified · 18.4 km
- Monday rest
- Tuesday rest
- Wednesday 10.5km 4:25 / km
- Thursday rest
- Friday rest
- Saturday rest
- Sunday 8km 4:53 / km
2025-W51 Dec 15 – Dec 21
7 GPS-verified · 44.9 km
- Monday 4km 6:01 / km; 8km 8:16 / km
- Tuesday 10km 5:06 / km
- Wednesday 4km 6:08 / km
- Thursday 0km
- Friday 4km 6:09 / km
- Saturday 14.5km 4:26 / km
- Sunday rest
2025-W52 Dec 22 – Dec 28
3 GPS-verified · 36.8 km
- Monday rest
- Tuesday 6.5km 8:05 / km
- Wednesday rest
- Thursday rest
- Friday 13.5km 6:28 / km
- Saturday rest
- Sunday 17km 5:01 / km
2025-W53 Dec 29 – Jan 4
- Monday 12km 4:48 / km
- Tuesday 7km 8:08 / km
- Wednesday 4km 6:04 / km; 8.5km 8:04 / km
- Thursday 11.5km 7:34 / km
- Friday rest
- Saturday 0.5km
- Sunday 14km 4:50 / km