By Jocelyn Alano August 12, 2024 05:55
Photo by Kevin Morris
British middle-distance runner and 800-meter Olympic gold medalist Keely Hodgkinson is building a reputation as one of the finest athletes in her field. External stress from training is eliminated as much as possible by devising a highly specific and carefully designed exercise protocol to optimize her performance with minimal risk of incident. In this piece, we delve into Hodgkinson's development by breaking down the basics of her training cycle, including weekly mileage and types of workouts as well as to what degree they were done, and overall philosophy on preparation for races.
Running Breakdown
Hodgkinson's weekly mileage is more variable during the season or a specific training block. In winter, she usually logs 35 miles a week. However, the range can vary between an aerobic base of about 28 and 36. Hodgkinson trains with a higher intensity and more quality than long-distance runners tend to, occasionally appearing closer in style to that of your typical sprinter.
Training Programme
Hodgkinson's training plan is based on a six-day week with one day of rest.
Monday:
- Cross-Training: 60 minutes elliptical or swimming reduced impact with cardio keep up.
- Core Circuit: The core, which helps ease body control during races, should be strengthened.
Tuesday:
- Session on the track: 600s or lactate threshold intervals, followed by a 30min cross-trainer
Wednesday:
- Run Easy Lay Off: A 30-minute light, easy run to recover,then strength training at thegym.
Thursday:
- Tempo Day: Same with Tuesday, where its focused on long, consistent speed work and cross-training.
Friday:
- Recovery: Adaptation Day
Saturday:
- A 35–40-minute progression run, where you gradually increase your speed, or a more planned-out heart rate session, such as warm-up for ten minutes, by running easy and then maintaining an effort that gradually increases in intensity.
Sunday:
- Hill Session: A 50–55-minute run or hill workout to help build strength and power.
Different Workouts and What They Do
This is exactly what a handful of well-rounded, functional workouts like the ones Hodgkinson puts herself through will provide:
Interval Training is the workout you need to build speed and anaerobic capacity. Her split 800m workout, for example, where she runs a 400m hard jog and another as fast as she can, is an indicator set that demonstrates her fitness going into races.
Tempo Runs:These runs are that line where your comfort zone ends and the next level begins. That is especially true in the 800m race, which relies on running perfect splits.
Hill Repeats:This helps improve leg strength and economize your run, leading to a final sprint at the finish line.
Philosophy of Training and Methods of Recovery
The rest is quality to Hodgkinson, rather than quantity-opting for a lower volume day three after the race. Her coach, Trevor Painter, supports this way of thinking and says it helps her maintain cardiovascular fitness while cross-training to avoid injury.
Recovery Methods
Hodgkinson considers recovery to be an important part of his training. She uses several tactics to recover and grow:
Rest Days:Structured rest days are vital for recovery, so don't neglect them.
Nutrition:She eats a well-balanced diet high in healthy foods that give her energy and help her recover. She usually eats porridge and toast on race days, a top energy fuel for its digestibility.
The way Keely Hodgkinson trains reflects her commitment and careful planning to achieve the status of a professional athlete. With an emphasis on quality workouts, cross-training, and recovery, she has earned her spot amongst the world's elite. As an athlete, her training is expected to continue evolving, though always with a commitment to excellence as the charge that guides every decision and choice she makes in pursuit of greater success on the track.
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