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Braavo Furgi
AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 1:34PM Reply | Return to Index | Report Post
Training is the key to most distance running success.
The runners that I have the hardest time finding training specifics are the East Africans. Specifically the 12:30 to 12:45 5K boys and the top 5 10K'ers...

If we could see exactly what the recent (last 2 or 3 years) speedsters are doing in training I feel it would be helpful.
I'm more interested in the 5K, 10K and Marathoners...Post Season, Pre Season, Racing Season....etc....
?
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 1:36PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
Run. A lot.
Also ...
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 1:47PM - in reply to ? Reply | Return to Index | Report Post
They run 50 marathons in 50 days.
Braavo Furgi
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 1:50PM - in reply to ? Reply | Return to Index | Report Post
...

? wrote:
Run. A lot.


? - Yeah, I figured that...
I have heard that a big key is that they do over 1/3 of their training at 5k/10k race pace, or faster...???

I'm looking for specifics...Names, race times, actual training schedules...

? wrote:

Run. A lot.
trackhead
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 1:51PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
This is from Laufen mit Haile Gebrselassie:

monday: a.m. 3h in the forrest, 17km/h (5:40/mi) + stretching
p.m. 1h easy

tuesday: a.m. 1.5h + stretching
p.m. 1h easy

wednesday: a.m. hard road run 15km-30km + stretching
p.m. 1h easy

thursday: a.m. sprints(against stiff legs from yesterday's road run) + jogging + long warm up and 20min stretching
p.m. 1h easy

friday: a.m. hills 15-20x400m with backjog + 15-20min stretching
p.m. 1h easy

saturday: a.m. track from 3x1200 to 8x2000 + stretching
p.m. 1h easy

sunday: a.m. 1h very easy
Braavo Furgi
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 1:56PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
5000 Metres 2005
WR 12:37.35 Kenenisa Bekele ETH Hengelo, 31 05 2004
Mark Wind Athlete Nat Birth Pos Venue Date
12:40.18 Kenenisa Bekele ETH 13 06 1982 1 Paris Saint-Denis 01 07 2005
12:50.22 Eliud Kipchoge KEN 05 11 1984 1 Bruxelles 26 08 2005
12:50.25 Abderrahim Goumri MAR 21 05 1976 2 Bruxelles 26 08 2005
12:52.29 Isaac Kiprono Songok KEN 25 04 1984 1 Roma 08 07 2005
12:52.76 Eliud Kipchoge 2 Roma 08 07 2005
12:52.80 Gebre-egziabher Gebremariam ETH 10 09 1984 3 Roma 08 07 2005
12:53.66 Augustine Kiprono Choge KEN 21 01 1987 4 Roma 08 07 2005
12:55.26 Benjamin Limo KEN 23 08 1974 3 Bruxelles 26 08
Anybody on these 2 lists would do......

2005
12:55.55 Kenenisa Bekele 1 London (CP) 22 07 2005
12:55.58 Abebe Dinkesa Negera ETH 06 03 1984 2 Paris Saint-Denis 01 07 2005
12:55.85 Boniface Kiprotich Songok KEN 25 12 1980 4 Bruxelles 26 08 2005
12:56.13 Craig Mottram AUS 18 06 1980 2 London (CP) 22 07 2005
12:56.24 Dejene Birhanu ETH 12 12 1980 5 Roma 08 07 2005
12:58.43 Boniface Kiprop UGA 12 10 1985 6 Roma 08 07 2005
12:58.58 Moukheld Al-Outaibi KSA 30 04 1980 1 Heusden-Zolder 23 07 2005
12:58.60 Gebre-egziabher Gebremariam 3 Paris Saint-Denis 01 07 2005
12:58.66 Benjamin Limo 7 Roma 08 07 2005
12:59.03 Tariku Bekele ETH 21 01 1987 4 Paris Saint-Denis 01 07 2005


10,000 Metres 2005
WR 26:17.53 Kenenisa Bekele ETH Bruxelles, 26 08 2005
Mark Wind Athlete Nat Birth Pos Venue Date
26:17.53 Kenenisa Bekele ETH 13 06 1982 1 Bruxelles 26 08 2005
26:28.72 Kenenisa Bekele 1 Hengelo 29 05 2005
26:30.74 Abebe Dinkesa Negera ETH 06 03 1984 2 Hengelo 29 05 2005
26:39.77 Boniface Kiprop UGA 12 10 1985 2 Bruxelles 26 08 2005
26:41.75 Samuel Wanjiru KEN 10 11 1986 3 Bruxelles 26 08 2005
26:51.87 Nicholas Kemboi QAT 25 11 1983 4 Bruxelles 26 08 2005
26:52.60 Sammy Kipketer KEN 29 09 1981 5 Bruxelles 26 08 2005
26:52.93 Mark Bett KEN 22 12 1976 6 Bruxelles 26 08 2005
26:57.27 Sileshi Sihine ETH 29 01 1983 1 Praha 27 06 2005
27:02.62 Abderrahim Goumri MAR 21 05 1976 3 Hengelo 29 05 2005
27:04.45 Bernard Kiprop Kipyego KEN 16 07 1986 4 Hengelo 29 05 2005
27:04.70 Zersenay Tadesse ERI 08 02 1982 7 Bruxelles 26 08 2005
27:08.00 Samuel Wanjiru 1 Shizuoka 03 05 2005
27:08.33 Kenenisa Bekele 1 Helsinki 08 08 2005
27:08.42 Martin Irungu Mathati KEN 25 12 1985 1r1 Kobe 24 04 2005
27:08.87 Sileshi Sihine 2 Helsinki 08 08 2005
27:08.96 Moses Mosop KEN 17 07 1985 3 Helsinki 08 08 2005
27:10.98 Boniface Kiprop 4 Helsinki 08 08 2005
27:11.57 Gebre-egziabher Gebremariam ETH 10 09 1984 1 Palo Alto, CA 29 05 2005
27:12.22 Dejene Birhanu ETH 12 12 1980 2 Palo Alto, CA 29 05 2005
Braavo Furgi
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 1:59PM - in reply to trackhead Reply | Return to Index | Report Post

trackhead wrote:

This is from Laufen mit Haile Gebrselassie:

monday: a.m. 3h in the forrest, 17km/h (5:40/mi) + stretching
p.m. 1h easy

tuesday: a.m. 1.5h + stretching
p.m. 1h easy

wednesday: a.m. hard road run 15km-30km + stretching
p.m. 1h easy

thursday: a.m. sprints(against stiff legs from yesterday's road run) + jogging + long warm up and 20min stretching
p.m. 1h easy

friday: a.m. hills 15-20x400m with backjog + 15-20min stretching
p.m. 1h easy

saturday: a.m. track from 3x1200 to 8x2000 + stretching
p.m. 1h easy

sunday: a.m. 1h very easy


TRACKHEAD: from Laufen mit Haile Gebrselassie...
was this recent training???
I learned German
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 2:08PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
Laufen means running!
SiskiU
Link 3/14/2006 2:28PM - in reply to I learned German Reply | Return to Index | Report Post
Kenenisa Bekele - Training

This page provides a general training plan used by Bekele as well as the rest of the Ethiopian National Team.

http://web.ics.purdue.edu/%7Ebpence/Bekele/Bekele_Training.html
trackhead
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 2:33PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
I think that this was taken when he was preparing for the World Half-Marathon in Bristol, 2001.
smd
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 2:34PM - in reply to trackhead Reply | Return to Index | Report Post
December 2004 training of Isaac Songok and Augustine Choge:
erniebedernderng
RE: Link 3/14/2006 4:28PM - in reply to SiskiU Reply | Return to Index | Report Post
according to many american coaches and athletes, that type of training causes burnout. but then again, were not the ones running that fast...hmmmmmm i wonder if its true or not...
nw
RE: Link 3/14/2006 4:34PM - in reply to SiskiU Reply | Return to Index | Report Post
3 hour long run, huh?
Re charge the battery.
RE: Link 3/14/2006 4:47PM - in reply to nw Reply | Return to Index | Report Post
seems the Africans have an off season. Does anyone know the type of breaks, how long and how many, some of the guys on these list take per year?
ultrunr
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 4:48PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
they must use the POSE method
bulldog35
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 4:57PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
I carry my school books under my left arm as I run 10 Kilometers to school and back each day. Thank you very much. Haile
Braavo Furgi
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 5:38PM - in reply to smd Reply | Return to Index | Report Post
http://www.mensracing.com/athletes/features/2005/kenyanrunning01.html
^^
The story that explains the average "day in the life" of Isaac Songok and Augustine Choge....(must be nice....)
just did it
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 6:46PM - in reply to Braavo Furgi Reply | Return to Index | Report Post
From: MENSRACING.COM

Godfrey Kiprotich works for Kimbia Athletic Management, a company formed by Tom Ratcliffe, Dieter Hogen, and Kiprotich

Kiprotich manages the company's three-house training camp in Iten, Kenya, at 8,000 feet of altitude. Among the Kimbia runners that spend significant time training in Iten are Evans Rutto, defending London and Chicago Marathon champion; Timothy Cherigat, the 2004 Boston Marathon winner; Sammy Kipketer, the world record holder for 5K on the roads; and Paul Koech, whose PRs include 26:36 for 10,000m, 44:45 for 10 miles, and 2:07:07 for the marathon

MR: The number of runners here is astounding, and I mean runners, people who are training hard and fast. Do you have a rough estimate of how many good runners are here? Let's say as an arbitrary standard someone good enough to win money in a U.S. road race.
GK: I would say 500, and that's split half and half. What I mean is, maybe 250 who could travel to Europe today and make money running. And the same number who have that potential but can't get the opportunity to show it, maybe because they don't have the right manager, or they have a bad coach or no coach and their training isn't what it should be, or they lack facilities. [Note: In Kenyan running jargon, 'facilities' can mean good shoes, running gear, watches, etc.] I've witnessed them training on the track, or guys who can keep up with our guys, and I ask them what they're doing, what they're training for, and they've never been out of Iten.
rock in my shoe
RE: Link 3/14/2006 6:49PM - in reply to nw Reply | Return to Index | Report Post

nw wrote:

3 hour long run, huh?


That's a 2:30 marathon+another 5-6 miles at that pace. In the woods. At 7000 feet.
Mitch Buchanon
RE: AFRICANS: HOW DO THEY TRAIN??? 3/14/2006 6:51PM - in reply to just did it Reply | Return to Index | Report Post
In the last track and field news there is a Geb interview where he says that he does at least a 30km run every morning now for his marathon training.
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