My Journey

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.

CW 29 (14.07.-20.07.)

  • 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

CW 30 (21.07.-27.07.)

  • 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

CW 31 (28.07.-03.08.)

  • 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.

CW 34 (18.08.–24.08.)

  • Monday — 5km 4:33 / km
  • Tuesday
  • Wednesday — 11km 4:23 / km
  • Thursday
  • Friday
  • Saturday — 8.5km 4:30 / km
  • Sunday — 12km 5:00 / km

CW 35 (25.08.–31.08.)

  • 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

CW 36 (01.09.–07.09.)

  • Monday — 8km 4:50 / km; 4km 4:55 / km
  • 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

CW 37 (08.09.–14.09.)

  • Monday — 7km 5:20 / km; 3.5km 6:40 / km
  • 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.

CW 38 (15.09.–21.09.)

  • Monday — 8km 5:10 / km; 3.5km 5:15 / km
  • 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

CW 39 (22.09.–28.09.)

  • Monday — 7km 5:30 / km; 3km
  • 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

CW 40 (29.09.–05.10.)

  • Monday — 4km 5:40 / km; 2km 5:00 / km
  • 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
  • Friday — 6x(5min hard, 1:30min easy) 3:20 / 5:00
  • Saturday — Yoga 30min
  • Sunday — Long run; Strength

CW 41 (06.10.–12.10.)

  • Monday — 7.5km 4:50 / km; 4km 5:00 / km
  • Tuesday — 3x5min 3:20 / km + 10x1min on + 1min off 3:10 / km
  • Wednesday — Indoor bike 60min
  • Thursday — Indoor bike 30min; 5km 4:45 / km
  • 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.

CW 42 (13.10.–19.10.)

  • Monday — 6km 7:50 / km
  • Tuesday
  • Wednesday — 10.5km 5:18 / km
  • Thursday — 3km 7:43 / km; 5km 5:31 / km
  • Friday — 11.5km 3:59 / km
  • Saturday
  • Sunday — 15km 4:41 / km

CW 43 (20.10.–26.10.)

  • 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

CW 44 (27.10.–02.11.)

  • 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
  • Sunday — 10.5km 4:40 / km

CW 45 (03.11.–09.11.)

  • 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
  • Sunday

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.

CW 46 (10.11.–16.11.)

  • Monday
  • 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
  • Sunday — 11km 5:00 / km

CW 47 (17.11.–23.11.)

  • Monday — 4km 5:57 / km; 2.5km 5:19 / km
  • Tuesday — 7km 4:43 / km
  • Wednesday
  • Thursday — 3km 8:29 / km
  • Friday
  • Saturday
  • Sunday — 9km 4:31 / km

CW 48 (24.11.–30.11.)

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • 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.

CW 50 (08.12.–14.12.)

  • Monday
  • Tuesday
  • Wednesday — 10.5km 4:25 / km
  • Thursday
  • Friday
  • Saturday
  • Sunday — 8km 4:53 / km

CW 51 (15.12.–21.12.)

  • 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

CW 52 (22.12.–28.12.)

  • Monday
  • Tuesday — 6.5km 8:05 / km
  • Wednesday
  • Thursday
  • Friday — 13.5km 6:28 / km
  • Saturday
  • Sunday — 17km 5:01 / km

CW 53 (29.12.–04.01.)

  • Monday
  • Tuesday — 7km 8:08 / km
  • Wednesday
  • Thursday — 11.5km 7:34 / km
  • Friday
  • Saturday — 0.5km
  • Sunday