Official Training Logs of Pro distance runners - Including Wanders, Gressier, Fauble, etc

JUNE 2020

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Julien Wanders (Iten,Kenya-2300m) - 155k/week

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10.5k Tempo @ 2:56/km

8x100m @ 13.5" w/40" rec

2000m/r.3' + 2x1500m/r.4' + 5x1000m/r.4' + 2x(2x500m)/r.3' + 500m

Times : 5’45//4’09/4’12//2’40/2’44/2’41/2’44/2’42//1’18/1’18//1’16/1’18//1’10

25k Progressive Long Run - 3:15/km (3:25->3:05/km)

12x45" on 5% hill all out @ 2:40-2:45/km w/3' rec

3x(3k fast/1k moderate) + 2k fast : 8'47"/3'26"/8'50"/3'22"/9'02"/3'26"/5'49"

10x100m @ 13.2" w/40" rec

5x(800m + 2x400m) + 800m + 4x200m

Times : 2'08"/60"/60"//2'06"/61"/60"//2'06"/62"/59"//2'08"/61"/59"//

2'07"/61"/59"//1'58"//28"/28"/26"/26"

Recoveries : 2'40"/50" in a set, 5' between sets, 4' after last 800m, 90"

between the 200m repeats

12x1000m w/2'30" rec

Times : 2'52"/2'53"/2'50"/2'51"/2'50"/2'51"/2'48"/2'48"/2'46"/2'45"/2'49"/2'42"

25k Progressive Long Run - 3:17/km (3:25->3:09/km) + 7x100m w/1'30" rec (13")

5x(500m/300m/200m) w/1'30" rec in a set, 4' between sets

Times : 1'18/45"/29"//1'14/43"/28"//1'14/43"/27"//1'14/42"/26"//1'12/41"/25"

Jimmy Gressier - 105k/week

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3x1 mile - 4:12/4:19/4:15 (2:37-2:38-2:40/km) w/3' rec

7k Tempo @ 3:07/km

4k @ 3:03/km w/3' rec + 4k @ 2:57/km w/2' rec + 3k @ 2:51/km

8x800m @ 2:44/km w/1' rec

5x200m w/30" rec + 5x300m w/25" rec + 5x200m w/30" rec

Times : 31"-33"//47"-49"//30"-33"

5x25" hill all-out w/1'30" rec + 10x15" hill all-out w/1'30" rec

10k Progressive Tempo - 3:10/km (3:25->2:55/km)

12x200m w/1' rec (28"/29"/29"/28"/28"/28"/26"/27"/26"/27"/26"/25")

10x400m w/30" rec (58"/60"/60"/60"/62"/62"/62"/61"/61"/60")

10' @ 2'58"/km + 8' @ 2'55"/km + 6' @ 2'50"/km + 4' @ 2'40"/km + 800m in 1'54"

Recoveries : 2' between all intervals

5k Tempo @ 3:11/km

14x300m w/45" rec (46"/47"/47"/46"/46"/46"/46"/46"/46"/46"/46"/46"/46"/47")

Scott Fauble (Flagstaff,USA-2200m) - 148k/week

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15x400m @ 2:49/km w/1'rec

32k Long Run (Easy + 5k @ 3:11/km at the end)

7k Tempo @ 3:09/km + 4x1k @ 2:46/km w/30" rec + 12x100m @ 13.5" w/30" rec

4x(600m,400m,200m) + 16x100m

Times : 1'38-1'42//61"-63"//29"-30"//14"-15"

Recoveries : 30" in the set, 1'30" between sets, 1' between 100's

32k Easy Long Run

11x(800m fast,400m float) - 800's @ 2:57/km ; 400's @ 3:45/km

35k Progressive Long Run - 3:51/km (Last 5k @ 3:03/km)

12x400m w/1' rec + 4x300m w/30" rec + 4x100m w/40" rec

Times : 69"/71"/70"/69"/66"/66"/67"/67"/62"/61"/62"/61"

46"/47"/46"/45"//14"/14"/14"/14"

10x2' on - 1'30" off (On @ 2:45/km, Off @ 4:10/km)

There are only the workouts of each runner in the correct order they did it. The difference between total mileage and the workouts is made of easy and recovery runs.

Jack Rayner - 132k/week

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4x1200m @ 2:47/km w/2' rec + 10x400m w/30" rec (alternating 62"/67" laps)

10k Tempo @ 3:02/km

28k Easy Long Run

4x800m @ 2:47/km w/1' rec + 6x400m w/40" rec (61"-63") + 8x200m (29"-30")

w/30" rec ; 2' rec between sets

3.85k time-trial @ 2:40/km

25k Easy Long Run

2k @ 2:52/km w/2' rec + 1.6k @ 2:43/km w/2' rec + 1.2k @ 2:41/km w/2' rec +

800m @ 2:56/km w/1' rec + 4x300m w/30" rec (49"-50") + 1k in 2:49

10k Tempo @ 3:01/km

2k @ 2:46/km + 2k @ 2:47/km + 800m in 2:05 + 2k @ 2:53/km + 2k @ 2:54/km

Recoveries : All reps w/lap jog(2')

10k Tempo @ 3:01/km

29k Easy Long Run

9x1k @ 2:49/km w/1' rec

Gressier's training looks too intense, he might get an injury soon tbh.