From Mike B:
Dear Michael, I send you the workouts of Dorcus Inzikuru during
last 4 months. After the race of yesterday in Athens, with
splits of 3:03.8 / 6:13.5 (3:09.7) and 3:01.5, because we could
not work on technique for a problem in her knee due to a small
accident running, I think that she can really run very close
9:05. Now, I'll put her in Prague without any other workouts
on track (only long run till 25th of June), then in GL in Rome
in 5000m, then she comes to Kenya for finishing the preparation
with me that I'll be there with Shaheen and Jamal Salem (look
at this guy, can win a medal in WCh).
You can inform the readers of letsrun that, after WCh, I'll give
all the training of Shaheen and Jamal Salem, in the same system
of this one of Dorcus.
Thank you for your collaboration.
Renato
----
I am happy to recieve the 4 .doc files for her training! Here is the four months of training in order
MARCH 2005
Tue 1 1 hr 10:00 moderate run (16k) 40:00 easy run (9k) 25k
Wed 2 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Thu 3 1 hr 10:00 moderate run (16k) 40:00 easy run (9k) 25k
Fri 4 20:00 warm-up (4k) + Fartlek (12k) :10 x 3:00 fast (rec. 3:00 jogging) + 5 x 30.0 (rec. 30.0) 40:00 easy run (9k) 25k
Sat 5 1 hr 30:00 moderate run (21k) 40:00 easy run (9k) 30k
Sun 6 1 hr 14:00 moderate run (17k) 17k
(145 km in 6 days)
Mon 7 20:00 warm-up (4k)2 sets of 5 x 400m (rec. 1:30) (rec. 5:00 between sets) in 1:12.0 >`` 1:14.0 (first 2 in 62.5 – 63.5) 40:00 easy run (9k) 17k
Tue 8 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Wed 9 30:00 easy run (6k)5 x 200m climbing (rec. 2:00 %%`` 2:30) :· 55.0 – 51.0 – 53.0 – 50.0 – 49 (recovery 5:00)5 x 200m climbing (rec. 2:00 %%`` 2:30) :· 55.0 – 49.0 – 47.0 – 56.0 – 46.0 (recovery 5:00)5 x 170m climbing (rec. 2:00 %%`` 2:30) :· 37.0 – 36.0 – 34.0 – 44.0 – 36.0 (recovery 5:00)5 x 170m climbing (rec. 2:00 %%< 2:30) :· 33.0 – 34.0 – 37.0 – 36.0 – 36.0 40:00 easy run (8.5k) 20k
Thu 10 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Fri 11 30:00 warm-up (6k) + Fartlek (14k) :4 x 2:00 fast (rec. 1:30) + 8 x 1:00 fast (rec. 1:00) +5 x 30.0 fast (rec. 30.0) (Travel to Iten) 14k
Sat 12 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Sun 13 1 hr moderate run (14k) (Travel to Nairobi - Amsterdam) 14k
(134 km)
Mon 14 (Travel to Milano - Venaria) 40:00 moderate run (9k) 9k
Tue 15 30:00 warm-up (6k) + 10 x 1:30 fast (rec. 1:00 jogging)20:00 easy run (4k) (16k) 40:00 moderate run (9k) 25k
Wed 16 1 hr moderate run (14k) 40:00 moderate run (9k) 23k
Thu 17 40:00 moderate run (9k) (Travel by car to St. Etienne) 9k
Fri 18 40:00 easy run (8k) + stretching 20:00 jogging (4k) 12k
Sat 19 40:00 easy run (8k) 8k
Sun 20 ST. ETIENNEWORLD CROSS COUNTRY CHAMPIONSHIPS (4 km)18th in 14:03 9k
(95 km)
Mon 21 Rest (Travel by car to Venaria) -----
Tue 22 1 hr 05:00 moderate run (16k) 50:00 moderate run (12k) 28k
Wed 23 1 hr 20:00 moderate run (19k) 19k
Thu 24 40:00 moderate run (10k) 1 hr easy run (13k) 23k
Fri 25 30:00 easy run (6k) (La Mandria Park)15k in 54:48 with 2 x 5k + 1 x 3k rec. 1kin : 17:40 – 4:06 – 18:03 – 4:41 – 10:18 (Complete massage) 21k
Sat 26 57:00 moderate run (13k) 13k
Sun 27 Rest (Travel to Dongio) -----
(104 km)
Mon 28 DONGIOMEDIA BLENIO (Road - 5 km)3rd in 15:59 9k
Tue 29 1 hr 15:00 moderate run (18k) 18k
Wed 30 1 hr moderate run (14k) (Cures for a tooth to the dentist) 14k
Thu 31 30:00 warm-up (6k) (La Mandria Park)3 x 5k (rec. 1k) in 1 hr 02:54 (17k – average 3:42) (17:46 / 4:22 - 18:30 / 4:44 - 17:31) 23k
(64 km in 4 days)
APRIL 2005
Fri 1 1 hr easy run (13k) 1 hr easy run (13k) 26k
Sat 2 25:00 warm-up (5k) - (Track in Chivasso)5 x 400m (rec. 1:00) in : 1:13.9 – 1:10.5 – 1:08.8 – 1:11.5 – 1:09.9 (rec. 1:30)4 x 400m (rec. 1:30) in : 1:10.8 – 1:09.5 – 1:09.6 – 1:09.0 (rec. 2:00)3 x 400m (rec. 2:00) in : 1:07.8 – 1:08.7 – 1:09.5 (rec. 3:00)2 x 400m (rec. 3:00) in : 1:04.8 – 1:07.2 (rec. 4:00)1 x 400m in 1:00.3 55:00 moderate run (12k) 23k
Sun 3 Rest ---
(49 km in 2 days - 113 km in the week)
Mon 4 1 hr progressive run (last 20:00 fast) (14k) 50:00 moderate run (12k) 26k
Tue 5 40:00 easy run (9k) 20:00 warm-up (4k) - (Track of Borgaretto)4 x 300m (rec. 4:00) in : 45.6 - 44.9 - 45.2 - 46.2 (rest 8:00)600m + 500m (rec. 5:30) in : 1:41.1 - 1:21.1 (rest 10:00)4 x 200m (rec. 4:00) in : 30.2 - 29.2 - 29.3 - 29.0 17k
Wed 6 1 hr 15:00 from moderate to fast (19k) 40:00 easy run (9k) 28k
Thu 7 25:00 warm-up in the Park (5k)15 km in 57:10 with 2 x 5k + 1 x 3k rec. 1 k in :17:32 / 4:41 - 18:25 / 4:29 - 12:01 Note : During the last test she had an hamstring in the calf 20k
Fri 8 1 hr moderate run in the Park (13k) 13k
Sat 9 1 hr moderate run (14k) 14k
Sun 10 20:00 warm-up (4k) - (La Mandria Park)20 km in 1 hr 16:12 (average : 3:48.6)14:00 warm-down (2.5k) 26k
(144 km)
Mon 11 50:00 moderate run (11.5k) 50:00 moderate run (11.5k) 23k
Tue 12 1 hr moderate run (14k)10 x 200m fast climbing (rec. 2:00)9:00 warm-down (2k) 40:00 easy run (9k) 27k
Wed 13 50:00 moderate run (12k) 20:00 warm-up (4k) - (Track of Chivasso)6 x 2000m (rec. 2:00) in :6:45.0 – 6:42.5 – 6:32.0 – 6:28.7 – 6:31.3 – 6:23.6 28k
Thu 14 1 hr moderate run (14k) 1 hr with short variations of speed (14k) 28k
Fri 15 45:00 easy run (10k) 10k
Sat 16 40:00 moderate run (9.5k) 9.5k
Sun 17 20:00 warm-up (3.5k)17 km during Turin Marathon in 59:48 (average 3:31) 20.5k
(146 km)
Mon 18 40:00 easy run (9k) 1 hr moderate run (13k) 22k
Tue 19 1 hr moderate run (13.5k) 1 hr moderate run (13.5k) 27k
Wed 20 20:00 warm-up - (Track in Chivasso)10 x 600m (rec. 2:00) in :1:50.4 - 1:46.9 - 1:46.2 - 1:47.8 - 1:45.2 - 1:46.1 - 1:44.7 - 1:46.9 - 1:43.2 - 1:40.4 (last 200m in 31.2) 11k
Thu 21 50:00 easy run (12k) 12k
Fri 22 50:00 easy run (12k) 12k
Sat 23 Rest (Travel to France) -----
Sun 24 25 :00 jogging (5k) HEILLECOURTCORRIDA (Road Race – 5 km)4^ in 15k
(99 km - 1 road race)
Mon 25 (Travel to Italy) 50 :00 moderate (12k) 12k
Tue 26 1 hr moderate run (13.5k) 1 hr with short variations of speed (14.5k) 28k
Wed 27 40 :00 easy (9k) 20:00 warm-up - (Track in Chivasso)3000m in 9 :34.5 (rec. 4 :00)10 x 400m (rec. 1 :00) in :1:10.3 - 1:09.4 - 1:08.3 - 1:08.7 - 1:08.9 - 1:07.5 - 1:09.3 - 1:09.3 - 1:07.1 - 1:01.7 20k
Thu 28 1 hr moderate (14k) 1 hr with short variations of speed (14k) 28k
Fri 29 1 hr moderate (14k) 14k
Sat 30 40:00 easy run (9k) 1 hr 20:00 varying speeds (30:00 easy + 10 x 1:00 fast rec. 2:00 easy + 5 x 1:30 fast rec. 3 :00) (19k) 28k
(130 km in 6 days)
MAY 2005
Sun 1 1 hr 10:00 with short variations of speed (17k) Note : pain in the left knee 17k
(147 km in the week)
Mon 2 1 hr moderate run in the Park (14k) 50:00 progressive run (12k) 26k
Tue 3 Rest (pain in the left knee) -----
Wed 4 Rest -----
Thu 5 30:00 easy run (6k) 6k
Fri 6 40:00 easy run (8k) on grass 8k
Sat 7 50:00 easy run (10k) on grass 10k
Sun 8 50:00 easy run (10k) on grass 10k
(60 km)
Mon 9 1 hr 04:00 easy run (14k) 14k
Tue 10 45:00 easy run (10k) 10k
Wed 11 40:00 easy run (9k) (Travel to Doha) 9k
Thu 12 Rest (Travel to Doha) -----
Fri 13 20:00 easy run (4k) DOHA - SGP3.000M STEEPLE1ST IN 9:28.50 (AFRICAN RECORD) 12k
Sat 14 Rest (Travel to Uganda) -----
Sun 15 Rest -----
(45 km - 1 competition on track)
Mon 16 1 hr moderate run (14k) 14k
Tue 17 1 hr 10:00 progressive run (17k) 50:00 moderate run (12k) 29k
Wed 18 30:00 easy run + 3 x 10:00 fast rec. 4:00 easy (17k) 50:00 easy run (11k) 28k
Thu 19 1 hr moderate run (14k) 50:00 moderate run (12k) 26k
Fri 20 1 hr 10:00 with 6 x 5:00 fast rec. 3:00 easy (17k) 50:00 moderate run (12k) 29k
Sat 21 Rest (Travel to Iten) -----
Sun 22 1 hr 20:00 moderate run (19k) 45:00 easy run (10k) 29k
(155 km)
Mon 23 1 hr moderate run (14k) 14k
Tue 24 1 hr moderate run (14k) 50 :00 moderate run (12k) 26k
Wed 25 1 hr moderate run (14k) 14k
Thu 26 1 hr with short variations of speed (14k) 14k
Fri 27 1 hr with short variations of speed (14k) 30 :00 easy run + 10 x 80m sprint climbing (8k) 22k
Sat 28 20:00 warm-up - (Track in Chivasso)10 x 500m (rec. 1:30) in :1:31.6 - 1:30.5 - 1:29.3 - 1:28.0 - 1:27.0 - 1:30.1 - 1:28.8 - 1:28.3 - 1:28.5 - 1:22.0 40 :00 easy run (8k) 18k
Sun 29 1 hr 18:37 progressive run (La Mandria Park) (19k) 19k
(127 km)
Mon 30 1 hr moderate run (14k) 50 :00 with short variations of speed (12k) 26k
Tue 31 40 :00 easy run (9k) 20 :00 jogging (4k) 13k
(39 km in 2 days)
JUNE 2005
Wed 1 20:00 easy jogging (4k) MILANO - GP II2000M STEEPLE1ST IN 6:04.46 (BEST WORLD PERFORMANCE) 11k
Thu 2 54:00 moderate run (12.5k) 12.5k
Fri 3 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Sat 4 20:00 warm-up - (Track in Chivasso)10 x 800m (rec. 1:30) in :2:28.4 - 2:27.8 - 2:28.3 - 2:27.5 - 2:28.3 - 2:28.1 - 2:27.6 - 2:28.4 - 2:28.5 - 2:18.7 (last lap in 1:06.8) 45:00 easy run (10k) 22k
Sun 5 1 hr 07:00 moderate run (La Mandria Park) (16.5k)(22:25 - 42:15 (19:50) - 1:00:55 (18:40) + 6:05) 16.5k
(85 km in 5 days - 124 km in the week - 1 competition on track)
Mon 6 1 hr moderate run (14k) 14k
Tue 7 40:00 easy run (8.5k) 20:00 warm-up - (Track in Chivasso)5 x 400m (rec. 1:30) in :1:08.9 - 1:05.4 - 1:07.6 - 1:05.7 - 1:06.8 (rec. 5:00)2000m in 6:14.8 (rec. 5:00)10 x 300m (rec. 1:30) in :49.5 - 47.9 - 48.1 - 47.3 - 49.3 - 45.9 - 48.5 - 45.0 - 47.1 - 45.4 (average : 47.3) 20k
Wed 8 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Thu 9 Magnetic Resonance in the left knee 1 hr moderate run (14k) 14k
Fri 10 Rest (Travel to Cesenatico) -----
Sat 11 25:00 jogging (5.5k) CESENATICO - Italian Club Championships1500m1st in 4:14.91 13k
Sun 12 30:00 jogging (6k) CESENATICO - Italian Club Championships5000m1st in 15:42.12 17k
(101 km - 2 competitions on track)
Mon 13 (Travel Cesenatico – Venezia) (Travel Venezia – Atene) 20:00 jogging
Tue 14 20:00 jogging ATHENS - Super GP3000m Steeple1st in 9:15.04 (African Record)
Wed 15 Rest (Travel from Atene to Venaria)
Thu 16
Fri 17
Sat 18
Sun 19
(89 km)
Mon 20
Tue 21
Wed 22
Thu 23
Fri 24
Sat 25
Sun 26
Mon 27
Tue 28
Wed 29
Thu 30
(98 km in 6 days)