Getting To Know Seth O’Donnell

Earlier this month we caught up with Australian 5000m champion Seth O’Donnell, an Australian distance runner from Melbourne, to talk all things training, routine, recovery and race day prep. Seth boasts PB’s of 3:36 for the 1500m, 13:14 for the 5000m and 28:42 for the 10000m distances.  Here's what he had to say;

1. What does a typical training week look like for you?
It’s constantly evolving depending on what phase I’m in, but at the moment I’m working off a two-day cycle: hard day followed by an easy day. Hard days are either aerobic sessions, like tempo runs or threshold reps, or more intense track work. 

2. How do you structure your training in the off-season vs. peak season?
Off-season’s about building the engine - more volume, longer efforts, strength work. It’s where I lay down the aerobic foundation. In peak season, I dial in the intensity and add more track work—shorter intervals, race-specific paces, and sharpening. The aim is to arrive at race day with both aerobic depth and top-end sharpness.

3. What’s one workout you swear by?
There isn’t one single session I swear by. What I value most is that training evolves with where I’m at. One month it might be threshold efforts; another it’s 400s off long rest. The key is identifying what’s holding me back and programming to target that gap. No workout is sacred—just useful tools when applied at the right time.

4. How do you balance intensity and recovery in your training?
It comes down to being honest with yourself. I pay attention to the signals—fatigue, sleep quality, mood, soreness—and adjust when I need to. Eating well, sleeping a lot, and not pushing through when the body’s clearly asking for rest are non-negotiables. The better I recover, the more I can train. That’s the real equation.

5. What role does cross-training play in your routine?
Normally, not much. Running is always the priority. But if I’m managing an injury or feeling like I’m towing the line, I’ll jump on the elliptical or in the pool to keep the aerobic system ticking without the extra impact. Cross-training is more of a safety net than a staple for me.

6. How do you stay motivated during tough training blocks or injury?
There has to be a reason behind what you’re doing. It doesn’t have to be a race—it could be growth, proving something to yourself, or just doing it for the people around you. Purpose is what keeps you going when it’s tough. Without it, motivation fades.

7. What goes through your mind during the final km’s of a race?
In those final moments, I always think about the people who helped me get there—family, coaches, mates, physios. That gratitude gives me an edge. You stop thinking about the pain and just try to honour the work that’s gone into the moment.

8. How do you mentally prepare for a major race?
I try not to. Seriously. Overthinking kills instincts. I just go in trusting the process and the work I’ve put in. If the body’s ready, the mind will follow.

9. Have you ever wanted to quit? What kept you going?
No, not really. I’ve had moments of doubt, sure—but quitting’s never crossed my mind. If you love what you do and believe it matters, you always find a way to keep showing up.

10. What’s been your most memorable race and why?
My last high school race. I won the state title with zero tactical sense—just footy fitness and the mentality to break the pack over and over like it was a quarter of footy. It was messy, unorthodox, but it worked. That race got me noticed and started this whole journey in 2020.

11. Do you have any race day rituals or superstitions?
None. I like to keep race day as normal as possible. Same food, same warm-up, nothing fancy. If you need a superstition to perform, it probably means you’re unsure about the work you’ve done.

12. What’s the biggest lesson you’ve learned from a bad race?
Your biggest supporters don’t care about the result. They’re still there whether you win or lose. It helps take pressure off when you realise that.

13. What does a typical day look like outside of running?
Pretty simple. I work as a physio, spend time with my partner, and play drums. It’s a balance I enjoy—keeps me grounded and reminds me I’m more than just an athlete.

14. How do you balance running with family, friends, or other work?
It’s not really a struggle. You make time for what matters. If something’s a priority, it gets done. The trick is being clear on what you value and sticking to it.

15. What’s your approach to nutrition and fueling?
It’s performance-first. I make sure I’m getting what I need—carbs, protein, micronutrients—then I build the rest of my diet around that. I don’t follow strict rules, but I fuel with purpose.

16. How important is sleep and recovery to your performance?
Uncompromising. It’s where adaptation happens. You can train perfectly, but if you’re not recovering, it won’t translate. I protect sleep like I protect my training sessions.

17. Who inspired you to pursue running professionally?
No one directly. It just happened naturally as a product of my love for it. I never set out to be a pro runner, but I kept showing up, getting better, and eventually the opportunities came.

18. What advice would you give to aspiring distance runners?
My advice would be different depending on who you are. But across the board: don’t lose sight of the bigger picture. Running’s important, but it’s not everything. Keep perspective, stay humble, and remember why you started.