Wednesday Waffle #3 – How I Build My Training Week for 5K Speed & Long-Term Fitness скачать в хорошем качестве

Wednesday Waffle #3 – How I Build My Training Week for 5K Speed & Long-Term Fitness

Welcome back to Wednesday Waffle, where every week I get to talk about my favourite subject — running! In this episode, I break down exactly how I plan my weekly training schedule using a polarized training approach, ensuring I hit every energy system while still giving my body enough recovery to improve. I use my whiteboard to map out my entire week, step-by-step, from long runs to sessions, strength training and core work. Here’s what I cover: 🏃‍♂️ Long Run (Sunday) The backbone of my fitness and the session that gives me the biggest return on training investment. 🏋️‍♂️ Strength + Conditioning (Sunday & Wednesday) Heavy weights kept apart for proper recovery and maximum benefit. 🏃‍♂️‍➡️ Parkrun (Saturday) Used strategically: hard efforts during a speed block, pacing, easy days, or controlled progressions. 🔥 Two Key Sessions Tuesday: Threshold work Thursday: VO₂ max intervals Structured to avoid stacking hard days. 🌱 Easy Days Monday: 5km easy → 8x hill strides → 5km easy Wednesday: 60-minute easy run with elevation 💤 Friday is a rest day 💪 Core Work (14-minute routine) Performed after work on Monday, Tuesday, Thursday, and occasionally Saturday for added stability and injury prevention. This is my balanced, polarised, sustainable approach that keeps me improving year after year — without burning out. If you want ideas for building your own weekly structure, this video should really help. Let me know in the comments how you structure your running week!