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[This is part of a series of articles on Julien Wanders' training]

Tuesday 15 Jan

AM

Warm up (20 minutes)
Stretches
On track: 5 x (800m, 2 min rest, 600m, 90s rest, 400m) rest 5 mins between sets + 500m, rest 2 min, 300m, rest 1 min, 200m.
Splits: 2.31, 1.36, 62.9 // 2.10, 1.36, 61.9 // 2.09, 1.37, 61.3 // 2.10, 1.36, 61.7 // 2.11, 1.36, 60.1 // 1.15, 43.1, 26.5 – The track Wanders trains on is in Iten, Kenya. Dirt track at 2400m above sea level.
Feelings: Good – a bit flat at the start but felt better and better through the workout. Difficulty = 7/10
Warm down (15 minutes)

PM

Jog: 36 min, 8.85km (4.04/km)
Dynamic stretches
20 minutes general strength

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