Laura Muir shares her typical weekly training routine and food diary

Laura Muir training and food diary

It’s not often you get to pry into the training diary or weekly shopping bags of a Team GB runner, so when we got the chance to chat to British middle-distance runner Laura Muir, we did just that.

Laura Muir’s weekly training routine:

Running

‘I train six days a week all-year round, Friday is a rest day. We have three track sessions a week, on Monday, Wednesday and Saturday, and they tend to be pretty tough. We do quite a lot of stuff at fast pace with short recoveries, with the intervals ranging from 200m to 600m. I might do 20 x 200m, or 10 x 600m. The faster you run the reps, the fewer you do. The other three days I’ll go for steady runs. But because I’m a middle-distance runner my mileage is fairly modest – I tend to only run 50 or 60 miles a week.’

Strength and conditioning

‘Time for this was quite limited because of my veterinary studies, so we just had to get in what we could. But usually I’m in the gym once a week. We do two different types of circuit – one body-weight, which would involve press-ups, sit-ups, triceps dips and moves like that; in the other, I work with a light barbell, about 12kg, and do squats, lunges and other leg work.’

Read next: Laura Muir on the highs, lows and lessons of her career so far 


Laura Muir’s food diary:

Breakfast:

‘Generally it’s porridge all-year round. I have it hot in winter and in summer make it with milk, bircher-style, and put it in the fridge to cool. My favourite combo is banana and peanut butter.’

Related: How to make the perfect runners recovery breakfast 

Lunch:

‘I like eggs, so I might do something light and simple, like an omelette or eggs on toast.’

Dinner:

‘Depends on which day it is, training-wise, but a lighter option might be salmon or sea bass with vegetables, or a casserole, chilli or lasagne for recovery after a tough session. During the summer, when I’m not training quite as much, I have to be more careful with carbs just to stay at race weight, but I eat them at other times of the year.’

Snacks:

‘Apple and peanut butter. Popcorn is nice and light. Or sometimes just a bowl of cereal.’

Treat:

‘Chocolate or ice cream. Or chocolate ice cream for a double whammy!’

Alcohol:

‘I pretty much avoid it. It’s not something I’ve been overly bothered by. If someone gave me the option of drinking chocolate milk or wine, I’d choose the milk.’


The kit bag essentials you couldn’t live without?

GPS watch:

‘Essential for training, but also at competitions. You get called at really specific times, so knowing the time is spot on is essential. I’ve always been quite punctual and probably my biggest pet hate is being late.’

Related: The best GPS running watches for beginners 

Plasters:

‘I always have them in my kitbag, just in case of blisters. Thankfully, I rarely need to use them, but when you’re away for training camps and competitions it’s good to feel like you’re covered for every eventuality.’

Massage stick:

‘It’s a stick with rubbery sections on it that can roll as you move it. It’s quite compact and good for loosening up my calves and Achilles before racing. It’s good for targeting areas in a way a foam roller can’t.’