Hugh Williams: Sticking with What Works

7 January 20149 January 2014 The Long Run

While most distance runners are training the house down at Falls Creek this summer, I have opted to spend more time with my family in Inverell and then train in Sydney in preparation for the Australian Athletics Tour meets over the next month. I think this will result in some quality, consistent training, as I normally come home from Falls fatigued from pushing too hard!

My coach, Sean Williams, has asked me to increase my mileage. Being on uni break has allowed me to do this and run 130km for the past two weeks. Hopefully this and a strength program from gym guru and good mate Jeremy Roff will lead to some big results over the summer.

Training from 30/12/13 – 4/1/14

Monday Easy 60min. Felt exhausted from my long run the day before. 13km.

Tuesday AM 8km easy
PM 5km Windsprints (Hard straights, easy bends) + 3km warm up and cool down

Wednesday 90min. Felt a lot more comfortable than my first 90min run on Christmas Day. (19.5km)

Thursday AM 8km easy
PM 30 x 100m hill reps. Quick jog back recovery. Aimed to be consistent and finish fast over the last 10. 3km warm up and cool down.

Friday 30 min easy. (6km)

Saturday AM 12km threshold. Very windy, completed in around 40mins. 4km warm up and cool down.
PM 8km easy

Sunday 2 hour long run (28.5km)

Total = 134km