↵ BROWSE ALL +65 ATHLETES / Simon Vroemen
“I got many questions lately on how I train, some people suggesting that this might be secret “as I am a world class athlete”. I find secrecy around training rather stupid – even if someone trains exactly like I do, it will not lead to the same performances. The training might not fit the person – or the person does not have the same dedication in the rest of his life that I have. It is not easy to dedicate oneself mentally so much to a few top races a year! My mileage in winter is about 120-160 a week (avg 130), and many of those miles I run rather slowly around 4.00 min per km. I might accelerate up to 3.40, but only fartleks and speedier workouts go faster than that. I think many athletes wear themselves out too much with hard tempo runs every day.
A typical week in November (where I just start training) and one in May is shown below. Note that there are also many weeks where I do substantially less than the below, especially towards races!!!” – Simon Vroeman
Simon Vroemen: A typical week in November (where I just start training) | ||
| AM | PM |
MONDAY | 1 hour easy running | 1 hour stability / weight training |
TUESDAY | track 10x1000m p:1min t: 3.10 | 30 min jog + 5x100m |
WEDNESDAY | 50 min easy run with last bit faster | 1 hour flexibility / hurdling |
THURSDAY | Tempo change run 16 km 2km 4.10 2 km 3.30… | 35 min jog + 5x100m |
FRIDAY | 80 min easy run | massage / rest |
SATURDAY | Forest hill/fartlek training | rest |
SUNDAY | rest |
|
Simon Vroemen: A typical week in May | ||
| AM | PM |
MONDAY | 15km tempo change 1km-1km-… 4.05-3.20 | 1 hour stab/weights |
TUESDAY | 10km run at 3.50 + 10x100m | 6x1000m + 5x300m with 2 hurdles per lap P1:2min P2:8min t: 2.47min, 42sec |
WEDNESDAY | 18km easy with last 3km fast | 1 hour flex / hurdles technique |
THURSDAY | 4×400, 4×300, 4x200m P1:90sec P2:8min t: 64-44-26sec | 10km + 10x100m easy |
FRIDAY | 20km easy run | stability exercises + massage 45min |
SATURDAY | rest |
|
SUNDAY | 1 hour hill workout training | 20′stability |
Personal Bests: | ||
1500 Metres | 3:40.46 | 04 JUN 1994 |
3000 Metres | 8:03.53 | 20 MAY 2002 |
3000 Metres Steeplechase | 8:04.95 | 26 AUG 2005 |
Half Marathon | 1:07:36 | 16 SEP 2007 |