Training for January 2015 - April 2015:
With the main aim for this part of the year being the London Marathon at the end of April, my weekly schedule was very run-heavy compared to normal. The majority of my run training was running either to or from work with a backpack. On weeks where I was not racing (or the race was not too significant) I made a concerted effort to make sure I did a Tuesday session, Thursday session and long run. On weeks when I was racing, the Tuesday session was 'controlled' and the Thursday session was generally cut out completely. I tried to do 1 or 2 core/strength sessions a week in the gym. I very rarely ran twice a day, although I would do two activities almost every day.
All my training can be found here on Strava.
Training from 2012:
I am sometimes asked about the variety of sessions that I included in my training. My run training is certainly not rocket science, incorporating an interval session, a couple of threshold sessions and long run each week, interspersed with steady running. However what differs from the norm is that about 40% of my time spent training is in the pool. Below is an example of a typical week of training, mid cross country season, and early in the build up to a spring marathon.
With the main aim for this part of the year being the London Marathon at the end of April, my weekly schedule was very run-heavy compared to normal. The majority of my run training was running either to or from work with a backpack. On weeks where I was not racing (or the race was not too significant) I made a concerted effort to make sure I did a Tuesday session, Thursday session and long run. On weeks when I was racing, the Tuesday session was 'controlled' and the Thursday session was generally cut out completely. I tried to do 1 or 2 core/strength sessions a week in the gym. I very rarely ran twice a day, although I would do two activities almost every day.
All my training can be found here on Strava.
| DAY | AM SESSION | PM SESSION | TOTAL XC TIME (hh:mm) | TOTAL RUN (miles) |
| MONDAY | Run to work: 7 miles (6:30 min pace) | Rowing machine: 12.km (50 mins) | 00:50 | 7 |
| TUESDAY | Swim: 3.2k (50 mins) | Session: approx 9k, e.g. 6*1400m + WU and WD | 00:50 | 10 |
| WEDNESDAY | Run to work: 7 miles | Wattbike: 2*20 mins (320W) (50mins) | 00:50 | 7 |
| THURSDAY | Swim: 2k (30 mins) | Battersea Threshold session: 8 * 1.8k@MP/1k@0.95MP + WU and WD | 00:30 | 15 |
| FRIDAY | Swim: 2k (30mins) | Run: 40 mins easy | 00:30 | 6 |
| SATURDAY | - | XC Race + WU and WD | 0 | 10 |
| SUNDAY | Long run: 90-120 mins | 50 min swim | 00:50 | 18 |
| TOTAL | - | - | 4:20 | 73 MILES |
Training from 2012:
I am sometimes asked about the variety of sessions that I included in my training. My run training is certainly not rocket science, incorporating an interval session, a couple of threshold sessions and long run each week, interspersed with steady running. However what differs from the norm is that about 40% of my time spent training is in the pool. Below is an example of a typical week of training, mid cross country season, and early in the build up to a spring marathon.
| DAY | AM SESSION | PM SESSION | TOTAL SWIM (km) | TOTAL RUN (miles) |
| MONDAY | 60-70 min swim - steady, freestyle | Treadmill: 10 min warmup, 40 min steady, 10 min warmdown | 3.5-4 | 10 |
| TUESDAY | 60-70 min swim - steady, freestyle | Session: approx 8-10k, e.g. 6*1400m | 3.5-4 | 10 |
| WEDNESDAY | 60-70 min swim - steady, freestyle | Round Hyde Park: 60-70 mins steady | 3.5-4 | 11 |
| THURSDAY | 60-70 min swim - steady, freestyle | Treadmill session: 10 min warmup, 40 min building from 18-20km/h, 10 min warmdown | 3.5-4 | 11 |
| FRIDAY | 60-70 min swim - steady, freestyle | 40 mins easy | 3.5-4 | 7 |
| SATURDAY | - | XC Race + warmup/warmdown | 0 | 10 |
| SUNDAY | Long run: 90-120 mins | 50 min swim | 3 | 15-18 |
| TOTAL | - | - | 22 KM | 75 MILES |
