I Trained Like AN OLYMPIAN For A Week - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of I Trained Like AN OLYMPIAN For A Week from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Training mix: 6 runs per week (1 interval, 1 tempo, 3 easy, 1 long) + 2 weighted strength sessions, 5 cross‑training sessions (swim, bike, etc.).
Olympic ground rules: No training fasted, eat at least 1.5 h before a session, 8 h minimum sleep, never get up before 7 am, daily stretch & foam‑roll.
Cross‑training focus: 40‑min swim, 45‑60 min bike rides, home strength circuits with bands/kettlebells to replace gym work.
Mental tips: Listen to your body, treat easy‑run pace as “no‑such‑thing‑as‑too‑slow”, break tough runs into loops, and use non‑impact sessions as active recovery.

Workout Example

Day 1 – Interval Session (13–14 km total)

90‑second warm‑up
Main set: 13 km of mixed intervals (e.g., 1 km fast, 1 km easy) at a hard‑but‑sustainable pace
1 km cool‑down

Day 2 – Swim

40 min easy continuous swim (focus on steady breathing and relaxed technique)

Day 3 – Bike

45 min outdoor spin (or indoor if weather‑blocked) at a comfortable cadence, using the bike as a low‑impact cardio day.

Day 4 – Tempo Run

10 km total, with ~6 km at a “comfort‑threshold” pace (≈ 75 % of max effort) and the rest easy.

Day 5 – Easy Run

15 km at a relaxed effort (no set pace – just “listen to your body”).

Day 6 – Strength

30 min home circuit: 3 × (10 band rows, 12 kettlebell swings, 8 band dead‑lifts, 30‑sec plank) – no gym needed.

Day 7 – Long Run

30 km (or split into park‑run loops) at a steady, conversational effort; fuel with gels, water, and a banana.

All runs are logged in the Runner app, which auto‑calculates readiness and suggests pacing. Adjust distances/paces to match your current fitness using the Pacing app.

Closing Note

Try this “Olympian” week for yourself, tweaking the distances and paces to fit your level. Use the Pacing app to personalize the effort and keep the recovery rules in mind. Have fun, stay safe, and keep crushing those goals! 🚀

Remember, this is a summary of someone else’s video – watch the full The Running Channel episode for the complete story and extra insights.