🇦🇹 Long Distance RunnerTGW Zehnkampfunion 3 km — 21 km

Austrian Long Distance Runner

Leo
Sierzega

Personal Bests
3 Kilometers9:41Ø 3:14/km
5 Kilometers16:35Ø 3:19/km
10 Kilometers36:04Ø 3:36/km
Half Marathon79:12Ø 3:45/km
Marathon2:57Ø 4:12/km
Leo Sierzega ✦ Long Distance Runner ✦ 3K · 9:41 ✦ 5K · 16:35 ✦ 10K · 36:04 ✦ HM · 1:19:12 ✦ Marathon · 2:57 ✦ Leo Sierzega ✦ Long Distance Runner ✦ 3K · 9:41 ✦ 5K · 16:35 ✦ 10K · 36:04 ✦ HM · 1:19:12 ✦ Marathon · 2:57 ✦
On the Track

Moments
in Action

Leo Sierzega - Valencia Marathon
Valencia Marathon 2025
Leo Sierzega - Vienna City Halfmarathon
Vienna City Halfmarathon 2026
Leo Sierzega - Hallenleichtathletik
3000m Landesmeisterschaften Linz
Training Philosophy

Methodology &
Approach

I train using the Double-Threshold Method: two double-threshold days per week, with sessions held just below the anaerobic threshold, combined with one intense session for speed and VO₂max — all embedded in a solid aerobic base. The remaining sessions are regenerative and continuously build aerobic capacity.

Lactate testing, HRV-based training management and precise race nutrition are an integral part of my approach.

01
Volume
High weekly mileage as the aerobic foundation for every performance.
02
Threshold Work
Double-Threshold: sub-threshold and VO₂max sessions structured across the week.
03
Data-Driven
Lactate testing & HRV tracking for objective, daily-form-based training management.
04
Nutrition
Periodised carbohydrate strategy & carb-loading before races.
Next Steps

Goals &
Ambitions

5 Kilometres
Sub 16
Breaking the 16-minute barrier as the next milestone.
Current: 16:35
10 Kilometres
Sub 35
Pushing under 35 minutes over the 10K distance.
Current: 36:04
Half Marathon
Sub 75
On the way to the 75-minute mark over 21.1 km.
Current: 1:19:12
Marathon
Sub 2:45
Long-term goal on the ultimate distance.
Current: 2:57