An Elite Week of Winter Running

ELITE WINTER BASE WEEK (81 MILES)

This is my personal week of running from the winter of 2022-2023, not including my swim (20km) and bike (7 hours) training. For those interested.

MON – AM: 8 miles easy / PM: 4 miles easy

Mobility + band activation (5–8 min)

TUE – 10 miles easy + 6 x 10-sec hill sprints

Strength Session (30 min): split squats, single-leg RDLs, calf raises

WED – 12 miles aerobic + light mobility/band work

THU – Light Tempo Session (11 miles total)

3-mile warm-up → 4–5 miles very low tempo → 2-mile cool-down

Strength Session (30 min): core + glutes (planks, band walks, hip thrusts)

FRI – AM: 8 miles easy / PM: 4 miles easy

Mobility + prehab

SAT – 16 mile long run (smooth, slight progression optional)

Strength Session (20 min, prehab focus): hamstring sliders, ankle work, stability

SUN – 8 miles easy + foam roll + hip/ankle mobility