Getting To Know Holly Campbell
Earlier this month we caught up with homegrown elite Holly Campbell, an Australian distance runner from Sydney, to talk all things training, routine, recovery and race day prep. Holly was selected to represent Australia at the 2023 World Cross Country Championships and has won many state titles over the 3000m, 5000m and 10000m distances. Here's what she had to say;
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What does a typical training week look like for you?
Monday: AM 60mins easy, PM strides/accelerations at the track
Tuesday: AM 30mins easy, PM Track Session
Wednesday: 80min easy
Thursday: AM 30mins easy, PM Threshold session
Friday: rest
Saturday: AM Session (normally fartlek or threshold and hills), PM 30mins
Sunday: AM Long Run 1hr 45min - 2 hours
+ some gym and core/prehab
2. How do you structure your training in the off-season vs. peak season?
Doesn't change all that much in terms of the general structure but the intensity is lower in the off season and the volume is sometimes a bit higher.
3. What's one workout you swear by?
Don't have one in particular, I just do whatever my coach says. We do some longer fartlek sessions on a Saturday and if I nail one of those it's great for my confidence.
4. How do you balance intensity and recovery in training?
I think having one day off per week for complete rest is important and helps not to overdo it. Feeling tired for several sessions in a row is a good indicator to back off a bit.
5. What role does cross-training play in your routine?
I currently don't do any. I was very injury prone in my early 20s and spent a lot of time cross training - mostly swimming and biking but also some elliptical.
I then cross trained for my doubles until I was slowly able to handle the running load.
6. How do you stay motivated during tough training blocks or injury?
I'm very disciplined and I love routine so I think this gets me through when I'm lacking some motivation.
Injury is harder to get through but I think it's a good time to do the things you might not have as much time to do when you're training.
I also think injury is a good time to reflect on what you can do to get your body stronger for when you can run.
7. What goes through your mind during the final km's of a race?
Not a whole lot. I try to focus on staying as relaxed as possible and use some cues to try and keep my form as solid as possible.
8. How do you mentally prepare for a major race?
I get pretty nervous but I try to lean on my preparation and remind myself of all the hard work I've done. I also like to chat with my coach about the race in the lead up so that I can mentally prepare for how I might try and execute the race..
9. Have you ever wanted to quit? What kept you going?
Quite a few times, particularly after a prolonged period of injury in my early 20s. I think I've always been motivated to run to try and get the best out of myself, this curiosity has kept me going.
I also really enjoy running and training and how it makes me feel so even if I didn't run competitively I think I would continue to do it.
10. What's been your most memorable race and why?
The 2023 World Cross Country trial in Canberra. I don't think anyone was really expecting me to make the team as there was a strong field vying for the place and at the time I had very little experience running the 10k.
I had a really good preparation and was excited at the prospect of running at a world cross country in Australia so I just got up to the front of the race and put myself in it.
I eventually ended up 5th but it was an amazing feeling to book myself a place on an Australian team and I also showed myself I might go ok at the longer distances.
11. Do you have any race day rituals or superstitions?
Not really. I like to go out to a cafe for a coffee and then just chill out.
12. What's the biggest lesson you've learnt from a bad race?
I think the most important thing I've learnt from bad races is how to move past them. It's always a good reminder that life will go on regardless and there will always be another opportunity. It is also a great way to identify any mistakes made in the race or during the preparation and work out a way to make sure I don't repeat them
13. What does a typical day look like outside of running?
I work every day during the week so I've got a pretty set routine around my job. I wake up and have a coffee and a snack and then do my run. I start work at 9am and then work until 4:30/5pm.
We start training in the evening at 5:30pm and it takes a few hours. Then head home for dinner and bed. It's much more relaxed on the weekend and I try to take it easy as much as possible to recover from the week.
14. How do you balance running with family, friends or other work?
It is pretty tricky. I'm lucky to have a supportive partner who helps me get everything done. I try and put some time aside each weekend to catch up with friends and everyone is always so supportive of training so they are happy to work around it to schedule catch ups.
I am based in Sydney and my family live quite far away so running makes it a bit difficult to see them sometimes but luckily they visit quite a bit and come to lots of my races when they can. I'm also lucky enough to have a twin sister who's a very good distance runner.
Being able to share my passion for running with her is very special.
15. What's your approach to nutrition and fuelling?
Calories in velocity out. I've learnt that it's better to over eat than to under eat. I try to eat a balanced diet, eat when I'm hungry and have the occasional treat.
I focus on getting calories in as soon as I've finished running and then try to eat a big meal as soon as practical after that. I also try to sip on some calories during sessions as I find this stops me from bonking and also helps me feel better the next day.
16. How important is sleep and recovery to your performance?
I think sleep is pivotal, it is the easiest way to recover. I try to sleep at least 8 hours per night at a minimum. I find it really hard to get through the day off of any less sleep.
I find it hard to recover sometimes with such busy days but I try to sit down and rest when I have free time. I think sleep and rest are the best things you can do to recover.
17. Who inspired you to pursue running professionally?
I don't think I can classify myself as a professional because I don't make a whole lot of money out of running, it's more of a passion for me.
I've been inspired to pursue it at a high level by my twin sister Paige, my parents, my partner Mart and my coach Jeremy Roff.
18. What advice would you give to aspiring distance runners?
Make sure you're enjoying your running, if you enjoy going out to run every day it never feels like a chore and you'll be motivated to progress your training.
Find a good coach who knows when to hold you back and when to push you forward. It's easy to get excited and overdo it, particularly when you first start so it's good to have someone to advise you.
Comparison is the thief of joy, try to focus on how you can improve and remember that incremental gains eventually lead to big improvements.