Julien Wanders (59:13 Half Marathon) – Training Log
In the months leading up to his 59:13 Half Marathon (European Record and fastest ever non African), Julien Wanders was on fire. He managed to string together over 4 months of 170-200km weeks in a row with very little interruption.
But this wasn’t just luck. Wanders does all the 1%ers when he’s not outside running to ensure he doesn’t get injured, sick or need time off. Consistency is everything to Wanders.
Here’s a look at a week of Julien Wanders’ training a month before he smashed Mo Farah’s European half marathon record.
Monday 14 Jan
AM
- “Comfortable endurance” – 16.5km in 60 mins (3.38/km)
- Dynamic stretching
PM
- General strength – 20 minutes
- Warm up (13 minutes)
- Drills
- 2 x (5 x 60m walk back recovery) 5 mins rest between sets
Splits: 7.3, 7.2, 7.7, 7.2, 7.2 // 6.6, 6.9, 7.0, 6.9, 6.9 - Cool down (12 minutes)
- Massage
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: 2.13, 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
Wednesday 16 Jan
AM
- “Regenerative endurance”: 60 mins, 16.09km (3.44/km)
- Dynamic stretches
- Massage
PM
- “Regenerative endurance”: 37min, 9.46km (3.53/km)
- General strength: 30 minutes
Thursday 17 Jan
AM
- Warm up (15 minutes)
- “Medium endurance” (tempo): 75 minutes, 22.24km (3.22/km)
PM
- 3 minutes skipping rope
- General strength: 20 minutes
- Massage
Friday 18 Jan
AM
- “Regenerative endurance”: 50min, 13.47km (3.43/km)
- 6 x 120m descending
PM
- 10 mins cycling
- 40 minutes strength
- Jog: 34 minutes, 7.8km (4.23min/km)
Saturday 19 Jan
AM
- Warm up (20 minutes)
- Stretches
- Road: (5 x 3km with 1km easier recovery) + 2km – Total = 22km, 68min 07sec (3.06/km)
- Splits: 8.48, 3.21 // 8.51, 3.23 // 8.59, 3.24 // 9.00, 3.21 // 9.10, 3.20 // 6.25.
- Feelings: Good legs but a lack of energy. Quite easy for the first three. Then very tough for the 2km at the end: cooked! Difficulty = 9/10
- Warm down (15 minutes)
PM
- Massage
Sunday 20 Jan
AM
- “Regenerative endurance” (in the forest): 76 minutes, 19.29km (3.56/km)
- Dynamic stretches
PM
- 5 mins skipping rope
- Dynamic strength work
- Jog: 34 min, 7.82km (4.20/km)
- Stretches
Total Km for the week 14-20 Jan = ~185km
