- Category
- Training
- Published
- Read time
- 6 min read
From Track Sessions to Race Pace
How the crew sharpens for race week, from mileage blocks and strength circuits to the mental reps that hold it together.
Twelve weeks out from a goal race, the training plan looks less like a schedule and more like a promise. Here is how our crew keeps that promise without burning out along the way.
Building the base
The first four weeks are about volume, not heroics. Mileage climbs by roughly ten percent a week, and at least three runs out of five are at a pace where conversation is still easy.
We pair every block with two short strength sessions: single-leg work, hip stability, and a few minutes of core. Nothing fancy, just the kind of work that keeps knees and ankles honest.
“Easy days are where the fitness settles in. Most runners skip the part that actually makes them faster.”
Sharpening on the track
Once the base is set, Tuesdays move to the track. Repeats of 800 metres at goal pace teach the legs what race rhythm feels like, while the recovery jogs teach patience.
Saturday long runs finish with a few miles at marathon effort. It is the closest rehearsal to race day we can create without pinning on a bib.
Training the head
Every runner on the crew writes three cue words on the back of their hand before a hard session. They are short, personal, and repeated when the pace starts to bite.
In race week the volume drops sharply, sleep becomes the main workout, and the only goal is to arrive at the start line feeling slightly restless.
