Hi, this is the 3 files that Renato Canova has mailed out about his training. But in the third one they do not list a race for him on August 5th but in real life he raced that day in Stockholm!!
8:04.75 1 DNG Stockholm 5 Aug
I don't get it? Why would in real life he have a race there but when I read his training log......it isn't there? It's almost as if Renato made his training up and forgot to add the race in, I don't get it what is the explanation?
PROGRAM FOR STEPHEN CHERONO (From 31st of March, 4 weeks)
Morning Afternoon
Mon 1 hr 10 min fartlek with 10 x 2 min fast / 1 min moderate 50 min easy
Tue 45 min 45 min
Wed 45 min 45 min + 10 x 1 min very fast uphill (rec. 3?)
Thu 45 min 1 hr 20 min progressive (3?50? > 3?10?)
Fri 20 min warm - up - (Track) : 4 sets (recovery 5 min) of 600 / 500 / 400 / 300m recovery 2 min between every test in : 1'34" - 1'16" - 60" - 43" 40 min easy
Sat 45 min easy 1 hr easy
Sun Rest
Mon 50 min easy 40 min easy + 20 times 100m climbing sprinting at max. speed (recovery 3 min)
Tue 1 hr moderate 40 min progressive (from 3'40" > 3'20")
Wed 1 hr moderate 45 min easy
Thu 20' warm-up - (Track) : 3 times 2000m alternating 1 lap fast (62" / 63") and 1 lap medium (75") (example : 63" / 75" / 63" / 75" / 62" = 5'38") recovery 5 min 45 min easy
Fri 50 min easy 50 min easy + diagonals
Sat 1 hr 10 min with short variations (10 x 1' fast recovery 2' easy) 40 min + 10 times 100m uphill sprinting
Sun Rest
Mon 40 min easy + 10 x 400m in 61? rec. 200m in 50 secs / 1 min 40 min easy + 3 x 2000m in 5?40? recovery 4 min jogging (2?50? p/Km)
Tue 45 min 45 min
Wed 45 min + 10 x 20? very fast uphill 1 hr easy
Thu 20 min w.up - (Track) : 7 x 1000m in 2'42" rec. 4 min
Fri 1 hr easy 1 hr with short variations
Sat 20 min warm-up + 5 km continuous run climbing (about 8 % of gradient) 40 min easy
Sun Rest
Mon 1 hr 10 min with short variations (10 x 30" fast rec. 1 min easy + 10 x 1 min fast rec. 2' easy) 50 min easy + diagonals
Tue 20 min warm - up (track) 5 couples of (1200m + 300m, recovery 2 min between tests), recovery 6 min among the couples, in 3'09" (63" per lap) - 42" 30 min easy
Wed 1 hr moderate 40 min easy + 10 times 100m sprint climbing
Thu 1 hr moderate 30 min easy + 2 sets of 6 x 100m (track) in 13" recovery 15" between every test, and 5 min between sets (this one is called "intermittent training", and is the best way of training for improving the threshold before some lactacid training)
Fri 50 min moderate 50 min easy è diagonals
Sat 20 min warm - up (track) 4 x 600m (rec. 2') in 1'33" / 1'33" / 1'33" / 1'28" 4 x 200m (rec. 2') in 28" / 28" / 28" / 25" 4 x 500m (rec. 2') in 1'16" / 1'16" / 1'16" / 1'12" 4 x 300m (rec. 2') in 45" / 45" / 45" / 41" 4 x 400m (rec. 2') in 60" / 60" / 60" / 56" (Recovery among sets : 5 / 6 min)
Sun Rest
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PROGRAM FOR STEPHEN CHERONO (From 8th of May, till Ostrava (12th of June)
Morning Afternoon
Thu, 8 45 min + 12 times 150m hard climbing 1 hr 10 min progressive (3?50? > 3?10?)
Fri 20 min warm - up - (Track) : 4 sets (recovery 5 min) of 1000 / 600 / 300m recovery 2 min between every test in : 2'34" - 1'30" - 43" 40 min easy
Sat 45 min easy 1 hr easy
Sun Rest
Mon, 12 50 min easy 40 min easy + 20 times 100m climbing sprinting at max. speed (recovery 3 min)
Tue 1 hr moderate 40 min progressive (from 3'40" > 3'20")
Wed 20' warm-up - (Track) : 5 times 1200m with last lap very fast (66" + 66" + 56" = 3'08") recovery 5 min 45 min easy
Thu 1 hr moderate 45 min easy
Fri 50 min easy 50 min easy + diagonals
Sat 20' warm-up - (Track) 5 x 400m in 58" rec. 1 min - (rec. 5'/6') 1 x 1600m in 64" per lap (4'16") - (rec. 5'/6') 5 x 300m in 42" rec. 1 min - (rec. 5'/6') 1 x 1200m in 64" per lap (3'12") - (rec. 5'/6') 5 x 200m in 26" rec. 2 min 40 min easy + diagonals
Sun Rest
Mon, 19 1 hr easy 45 min moderate
Tue 40 min easy + 10 x 400m in 58? rec. 1 min 40 min easy + 3 x 2000m in 5?30? recovery 4 min
Wed 45 min + diagonals 1 hr easy
Thu 1 hr progressive running (3'50" > 3'10") 40 min easy + exercises for rapidity (skip, heels to buttocks, run with very high knees and short strides)
Fri 20 min w.up - (Track) : 7 x 1000m in 2'38" rec. 4 min
Sat 1 hr easy 1 hr with short variations
Sun Rest
Mon, 26 20 min warm - up (track) 4 couples of (1600m + 400m, recovery 2 min between tests), recovery 6 min among the couples, in 4'16" (64" per lap) - 57" 30 min easy
Tue 1 hr moderate 40 min easy + 10 times 100m sprint climbing
Wed 1 hr moderate 30 min easy + 2 sets of 6 x 150m (track) in 20"5 recovery 20" between every test, and 5 min between sets ("intermittent training")
Thu 50 min moderate 50 min easy + diagonals
Fri 40 min + 12 x 100m climbing sprint 50 min easy + diagonals + exercises for rapidity (like last Thursday)
Sat 20 min warm - up (track) 4 x 600m (rec. 2') in 1'31" / 1'31" / 1'31" / 1'27" 4 x 200m (rec. 2') in 28" / 28" / 28" / 25" 4 x 500m (rec. 2') in 1'15" / 1'15" / 1'15" / 1'11" 4 x 300m (rec. 2') in 45" / 45" / 45" / 41" 4 x 400m (rec. 2') in 58" / 58" / 58" / 54" (Recovery among sets : 5 / 6 min)
Sun Rest
Mon, 2 1 hr progressive (last 15 min hard) 40 min easy + 10 times 100m climbing sprint
Tue 20' warm-up - (Track) 3000m in 8'20" + 2000m in 5'30" + 1500m in 3'58" + 1000m in 2'32" + 500m fast (recovery 6 min between every test) 30 min easy regeneration
Wed 1 hr with short and easy variations of speed 40 min moderate
Thu 30 min easy + 20 min very hard competitive 50 min easy + diagonals
Fri 20' warm-up - (Track) 2 sets of (800 / 800 / 800 / 200m) rec. 6 min among sets, 2 min among tests, in : 2'04" / 25" 40 min easy
Sat 1 hr 20min moderate with some variations (personale sensation) 40 min easy + rapidity (like last Friday)
Sun Rest
Mon, 9 40 min + 10 x 200m in 27" / 28" rec. 1'30" 40 min easy
Tue 40 min (Travel to Ostrava)
Wed 40 min
Thu, 12 RACE 5000m (Ostrava) (goal : 12'52")
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PROGRAM FOR STEPHEN CHERONO (From 23rd July till Zurich)
Morning Afternoon
Wed 23 40 min moderate + 6 times 2 min hard competitive climbing (recovery 4/5 min) 1 hr easy
Thu 24 1 hr 10 min progressive running 1 hr with short variations of speed
Fri 25 30 min easy + 40 min fartlek with 3 min / 2 min / 1 min hard rec. 2 min easy for 3 times 50 min easy + exercises for technique of hurdles
Sat 26 (Track) 10 x 600m in 1'32" rec. 2 min (not very hard after the workout of yesterday) 1 hr easy
Sun 27 Rest
Mon 28 1 hr 20 min (30 min easy + 20 min with 1 min fast / 1 min moderate + 20 min easy + 10 min hard competitive) 40 min regeneration
Tue 29 50 min + 10 x 80m sprint climbing 40 min
Wed 30 40 min easy (Track) 2000m / 400m (rec. 2') in : 5'25" (65" per lap) - 57" - (rec. 6 min) - 1600m / 400m (rec. 2') in : 4'16" (64" per lap) - 56" - (rec. 6 min) - 1200m / 400m (rec. 2') in : 3'09" (63" per lap) - 55" - (rec. 6 min) - 800m / 400m (rec. 2') in : 2'04" (62" per lap) - 54"
Thu 31 50 min easy 50 min easy
Fri 1 1 hr moderate 50 min easy + exercises for technique of hurdles
Sat 2 (Track) 4 sets of 3 x 400m (rec. 1 min between every test - 4 min between sets) improving speed : 62" - 59" - 56" 40 min easy
Sun 3 Rest
Mon 4 1 hr moderate 1 hr with short variations
Tue 5 50 min easy + diagonals 30 min + 30 min hard
Wed 6 1 hr moderate 40 min moderate + exercises for techinique of hurdles
Thu 7 (Track) 4 x 1000m in 2'32" rec. 4'/5' - (Rec. 8') - 6 x 500m in 1'12" rec. 4'/5' - (Rec. 8') - 800m in 1'54" 40 min regeneration
Fri 8 50 min easy 1 hr with short and easy variations
Sat 9 1 hr progressive running (from moderate to hard) 40 min + 10 times 80m sprint climbing
Sun 10 Rest
Mon 11 (Track) 1000 / 600 / 300 rec. 2 min in 2'36" / 1'30" / 43" - (Rest 6 min) - 800 / 600 / 300 rec. 2' in 2'02" / 1'30" / 43" - (Rest 6 min) - 600 / 400 / 300 rec. 2' in 1'30" / 57" / 43" - (Rest 6 min) - 500 / 300 / 200 rec. 2' in 1'13" / 43" / 26" - (Rest 6 min) - 800m in 1'56" 40 min regeneration
Tue 12 40 min (Travel to Zurich)
Wed 13 (Arrival to Zurich) 40 min
Thu 14 40 min
Fri 15 RACE 3000 m SC in Zurich