Julien Wanders – Favourate Track Sessions
Few runners on earth train harder and longer than European 10km and Half Marathon record holder Julien Wanders. The 25 year old Swiss athlete who is yet to debut over the Marathon (according to Julien – he will attempt one in 2021 if things go to plan) logs over 200km/week (124mi) on average throughout the year when in training – sometimes topping 220km+ (136mi). Wanders seldom trains at slower than 4:00/km (6:26/mi) and repeatedly completes 30km (18mi) long runs at under 3:30/km (5:30/mi) on the hilly terrain around Iten in Kenya.
Wanders recently switched coaches from long time junior coach Marco Jager to reknown distance coach Renato Canova – he’s now in ideal company to transition to the Marathon distance, where most believe his ultimate potential is.
In Iten Wanders trains at the track once per week, typically running sessions comprising of intervals totalling well over 10km in volume. Below you’ll find 8 of his favourite track sessions as well as splits on his most recent attempt at each workout:
10x800m (recovery: 200m jog in 1min30sec) + 10x400m (recovery: 1min)
Splits in his most recent workout:
800m’s: 2:15, 2:16, 2:13, 2:16, 2:16, 2:15, 2:15, 2:16, 2:15, 2:14.
400m’s: 63, 62, 63, 63, 64, 63, 62, 64, 63, 61.
10x300m (recovery: 100m jog in 40sec) + 3000m + 9x400m (recovery: 200m in 1min20sec) + 2000m
Splits in his most recent workout:
300m’s: 47, 47, 45, 46, 45, 47, 47, 46, 46
3000m: 8:47
400m’s: 62, 63, 61, 61, 62, 62, 62, 64, 63
2000m: 5:47
3000m + 2x2000m + 5x1000m + 6x500m (recovery: 3min between 3000m, 2000m’s, 1000m’s, 1min30sec between 500m’s)
Splits in his most recent workout:
3000m: 8:46
2000m’s: 5:49, 5:45
1000m’s: 2:44, 2:47, 2:49, 2:46, 2:45,
500m’s: 1:22, 1:21, 1:20, 1:20, 1:20, 1:15
4x1200m + 4x1000m + 4x800m + 3x600m + 3x400m (recovery: 1min30sec between all)
Splits in his most recent workout:
1200m’s: 3:31, 3:29, 3:22, 3:22
1000m’s: 2:48, 2:46, 2:46, 2:46
800m’s: 2:10, 2:12, 2:11, 2:10
600m’s: 1:36, 1:37, 1:35
400m’s: 63, 62, 57
10x1200m (recovery: 1min45sec)
Splits in his most recent workout:
3:30, 3:29, 3:28, 3:30, 3:27, 3:28, 3:29, 3:30, 3:28, 3:20
8x1200m (recovery: 1min30sec) + 2x1500m (recovery: 3min) + 800m
Splits in his most recent workout:
1200m’s: 3:26, 3:30, 3:30, 3:28, 3:27, 3:28, 3:23
1500m’s: 4:13, 4:13
800m: 2:02
4x2000m + 3x1000m + 3x500m (recovery: 3min always)
Splits in his most recent workout:
2000m’s: 5:38, 5:41, 5:37
1000m’s: 2:40, 2:41, 2:39
500m’s: 1:17, 1:14, 1:13
5x(500m/300m/200m) (recovery: 1min30sec between 500m/300m, 1min between 300m/200m and 4min between sets)
Splits in his most recent workout:
500m: 1:18, 300m: 45, 200m: 29
500m: 1:14, 300m: 43, 200m: 28
500m: 1:14, 300m: 43, 200m: 27
500m: 1:14, 300m: 42, 200m: 26
500m: 1:12, 300m: 41, 200m: 25
Read more articles about Half Marathon Training and Marathon Training.
