A Week in My Running Shoes: Training for PRs and Mental Strength

Running has become a big part of my life, and over time I’ve found a routine that works well for me. For context, I’ve run a 1:27 half marathon, a 17:30 5K, and I finished my first marathon in 3:47. I usually run 4–5 times per week, aiming for 50–70 km total.

Here’s how a typical training week looks for me, and some mental strategies I rely on to stay strong on race day.

The Core of My Week

1. Long Run

I run long all year, but about 3–4 months before a race I start doing them weekly. I’ll begin around 17 km and gradually add 1–2 km each week, building up to 30–33 km, with my last long run two weeks before the race.

These runs are slow—the goal isn’t speed but building an aerobic base and conditioning your legs for distance. Don’t be afraid to take a short walking break if needed. A thumb rule is that you are supposed to run at a pace where you can hold a conversation, if you do not have a running partner with you the do like me and put on some headphones (buy it here on Amazon) and listen to a podcast(I have a habit of starting to run above zone 2 if I listen to music). A good tip is to always bring a running vest so you can stay hydrated (buy it here on Amazon), and I make stretching a priority after these runs (I’ll admit I’m bad at stretching otherwise, but it makes a big difference). I also make sure to use a foam roller(buy it here on Amazon), especially for my calves because they have a stupid habit of getting real tight after a long run.

2. Intervals

I have a love/hate relationship with 1 km intervals. They’re tough, but they’ve improved my pace and endurance like nothing else. I aim for 8–10 reps at 3:30–3:35 min/km pace (roughly my 5K pace).

If you’re starting out, try 5 reps at your 5K pace, then add one more every few sessions. They should feel exhausting, so make sure you’re well-fueled, rested, and warmed up. For warm-ups, I usually jog a bit, then add jump rope (buy it here on Amazon) or resistance band work (buy it here on Amazon).

3. Zone 2/3 Runs (10–15 km)

These steady runs fill out my weekly mileage without putting too much strain on my body. Zone 2 is especially good—basically the pace where you could hold a conversation. These runs build endurance without burning you out.

If You Only Have 3 Sessions Per Week

Not everyone has time for 4–5 runs. If you’re limited to just three sessions per week, I recommend:

1. One Long Run (build distance gradually)

2. One Interval Session (speed + endurance)

3. One 10K-ish Zone 2/3 Run (steady aerobic work)

This structure gives you a solid mix of endurance, speed, and aerobic base without overtraining.

A New Habit: Squats After Runs

Recently I’ve started doing 100 air squats immediately after my runs. It’s not fun, but it builds strength and mental toughness. Adding this small routine has made me more resilient, which pays off in races.

The Mental Side of Training

Running isn’t just physical—it’s mental. One thing that’s helped me a lot is deliberately training in uncomfortable conditions.

If the weather is bad—cold, rainy, windy, snowy—don’t skip the run or head to the treadmill. Do the run anyway. These sessions might not give you a PR, but they give you a huge mental edge. When the race gets tough (and it always does), you’ll remember those sessions:

"This sucks, but it’s nothing compared to that freezing 10K I did when no one else dared to run outside."

Dont forget to gear up if you are running in the cold, I would recommend using a balaclava(buy it here on Amazon) and some gloves (buy it here on Amazon). When I run in windy conditions I like to use a wind jacket (buy men's jacket it here on Amazon and here for a women's jacket), that way I won't get too cold and not too sweaty either.

If you live somewhere with mild weather, create discomfort another way—like running very early in the morning. The point is to put yourself in tough situations you can draw strength from later.

During a race, I often look around at the crowd and think:
"They didn’t put themselves through the same struggles I did."

That thought alone can carry me through.

Final Thoughts

My training split might look familiar—long runs, intervals, steady runs—but combined with mental toughness sessions, it’s been the formula that’s worked for me.

If you’re preparing for a race, I recommend:

• Building your aerobic base with slow long runs.

• Adding speed and endurance with intervals.

• Filling in mileage with steady Zone 2/3 runs.

• Doing 100 post-run squats for strength and resilience.

• Training your mind by running in uncomfortable conditions.

Running is as much about the mind as the body. Push yourself, test your limits, and you’ll show up on race day with both stronger legs and a stronger head.