Simon Vroemen

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