Thijs Nijhuis (Denmark’s #1 Marathoner) – Training Principles and Diary
Thijs Nijhuis is the best marathoner from Denmark. This article is a reference from the podcast episode recorded with Denmark’s #1 Marathoner – Thijs Nijhuis. Nijhuis shares his training in the podcast episode.
Monday always 2 times easy.
Friday maximum 1 hour.
Goal for the week is 150-160km in the remaining 5 days.
Strides 2-3 times after easy runs a week.
Week 51 (Denmark)
M: 10k in 4.00, commute to hospital + 14k in 4.00 commute back T: 8k in 4.10, commute to hospital + 20k in 3.59, commute back
W: 25k incl. 15 x 1k with 60 seconds standing rest. 1k avg. 2.58.
Th: 25k in 3.50 + 10k in 4.25.
F: 14k in 4.03
S: 26k incl. 5-4-3-2-1k with 3min light jogging rest. Times: 15.13-12.01-9.03-5.57-2.51. Overall 3.32 per k. Eve: 10k in 4.19.
Sun: 34k in 4.05, hilly forrest.
Total: 186k
Week 52 (Denmark)
M: 9 in 4.11 + 18 in 3.55 T: 20 in 3.45 + 15 in 3.55
W: 11 in 4.00 + 21k incl. 10 x 1k in 3.00 average with 60-80 sec jog. Overal 3.37.
Th: 25k in 3.49 + 11 in 3.54
F: 14 in 3.52
S: 10k in 3.08
Sun: 4k in 4.00 + 10k PB in 28.52 (19k with warm up and cool down).
Total: 177k
Week 1 (Denmark + Kenya)
M: 5k in 5.00 T: 11k in 4.18 + 7k in 4.34
W: 27k in 3.59
Th: 10k in 4.09 + 21k in 3.47 incl. 42 min fartlek
F: 15k in 4.04
S: Travel to Kenya
Sun: 8km in 4.07
Total: 104k
Week 2 (Kenya)
M: 12k in 4.00 + 10k in 4.00
T: 20k in 3.55 + 8k in 4.09
W: 19k in 3.52 (many hills) + 11k in 4.00
Th: 16k in 3.57 + 15k in 3.56 and 6 x 12 sec hillsprint.
F: 13k in 4.11
S: 22k incl. 6 x 2k Moiben. Average 6.10 with 3 min walking between + 11k 4.02.
Sun: 30k in 3.36 Total: 187k
Week 3 (Kenya)
M: 14k in 4.04 + 10k in 4.02
T: 24k track session Tambach. 15 x 1000m in 2.59,5 average with 90 sec walk for break + 11k in 4.11
W: 25k in 4.03 + 9k i 4.12
Th: 21k in 3.54 + 14k in 3.39 and 8 x 12 sec hillsprint.
F: 14k in 4.13
S: 30k at Kaptuli road in 3.30 incl. 5-4-3-2-1k with 1k jog between in 15.30-12.30-9.30-6.20-3.05. Eve: 8k in 4.12
Sun: 35k in 3.43. Total: 217k
Week 4 (Kenya)
M: 14k in 4.09 + 10k in 4.05
T: 23k track session tambach: 6 x 1200m + 4 x 1000m + 5x400m. 1200+1000m in 3 min per k. 400m in 65. Eve: 12k in 3.59.
W: 21k in 4.00 + 11k in 4.25
Th: 25k in 3.52 + 9k in 3.55
F: 14k in 4.14
S: 28k in 3.30 with 20k altnating 1k in 3.03, 1k 3.35. Eve: 7k in 4.06
Sun: 35k in 3.40 Total: 209
Week 5 (Kenya)
M: 10k in 4.18 + 12k in 4.03
T: 16k incl. 6 x 1k in 3.05. Should have done 10, bad hamstring. Evening off.
W: 18k in 3.56. Hamstring not 100%, evening off.
Th: 21k in 3.43 + 8k in 4.07. Hamstring fine again.
F: Travel to Denmark. 15k in 3.56
S: 15km in 3.57 + 10k in 3.55
Sun: 31k in 3.21 with 3 x 7 at marathon pace (MP) with 1k jog. Times: 21.42-21.36-21.22 Total: 156
Week 6 (Denmark)
M: 10k in 4.12 + 10k in 4.14
T: 9k in 4.08 + 15k in 4.02
W: 32k in 3.32 incl. 4 x 5k with 1k jog (4.00) in 15.38-15.22-15.26-15.04. Nr. 1 & 3 into a headwind, 2 & 4 tailwind.
Th: 9k in 4.09 + 18k in 3.51
F: 16k in 3.49
Continue following Thijs Nijhuis’s training on Strava: www.strava.com/athletes/21127951
