Renato Canova - can you please tell us more about Caleb Ndiku

He does all his training wearing a lead hat.

Then races in a normal hat for immense psychological gains.

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What Renato Canova wrote last year on Ndiku:

'Caleb has a very high potential, combining together good basic speed (he won WJCh in 1500m in 2010) with high aerobic power (in the same 2010 he won also WJCCh in Bydgoszcz running 8 km).

However, he doesn't have the "kick" necessary for winning competitions of 1500m when the pace is medium (for example, 3'32"), that is what happens in every Championship.

For that reason, we decided to move to 5000m, already this year. The first plan was to run 5k in Kenyan Trials, but, looking at good workouts of speed endurance, at the end he decided to run 1500m, thinking to go in the Team (knowing Kenya could put 4 athletes). So, his goal was to defeat Birgen in Trials, and he succeeded, but for selectors it was not enough, considering Birgen had more consistency in the event, being a "total" specialist of the distance.

Caleb is very tall (1.86), such as Asbel Kiprop, but is a little bit heavier (66 kg). His problem, at the moment, is some lack of fluidity in his technical action. He is very strong in his legs, and for that reason is better than Asbel in Cross Country, especially when it's muddy, but runs with very long strides, with his shoulders a little bit ahead.

This technical particular doesn't allow him to lift his knees in the best way, and this is the main difference between him and Asbel.

Caleb has to work for becoming more relaxed while running. The relaxation during running is the best attitude of Mo Farah, who, under this point of view, is better than Asbel Kiprop, too.

Caleb is very motivated, and very serious not only in training, but also in his normal life. For those reason, I think he can become one of the top 3 athletes for 5000m in the next future, with the right time to build his mind and his physiology in order to last more.

For example, this year in a competition in Nakuru he ran on Friday the heats of 1500m in 3'41", and the next day his first 10000m, practically alone, in 28'38". After Golden Gala, when he ran 13'03" in his real first 5000m (he ran once in Japan in 2010, not really well prepared), he told me "now I know I can run very much faster", because in that occasion he feared to follow the pace of the leaders.

If I have to give some info about his speed, I think he can run 800m in something less than 1'47", may be 1'46" high.

His best event at the moment is 3000m.

Of course, with Gebrihwet and Alamirew he can be the main danger for Mo Farah in 5000m, in the next 3 years.'

I'm of course very happy about Caleb, not only because his victory, but also because he followed both training and competition strategy in full way.

We decided to have World Indoor Championships (3000m) as goal, already in November. Caleb, opposite from last year, didn't run any cross, because, looking at top shape for the beginning of march, he needed already put quality in his training from the beginning of December.

About the indoor season, we planned a short period of 1 week with 3 competitions :

30 Jan : 3000m in Düsseldorf (1) in 7:38.40

01 Feb : 3000m in Karlsruhe (1) in 7:36.27

06 Feb : 1500m in Stockholm (5) in 3:36.8

The first 2 competitions of 3000m had the goal to prepare mind and body to compete at high level twice in 3 days, following the same timetable of World Championships.

The competition in Stockholm allowed us to understand his limits in speed, and gave us the indication for the next workouts, immediately before WCh.

The last period of training had the goal to prepare a tactical race, increasing his ability to go in progression during the last km, since Caleb doesn't have a short kick, but the specific endurance for running the last km using a continue acceleration, therefore the same system Mo Farah used in the last 3 years.

The training was effective, and his splits can show his improvement under the ability to manage a tactical race, but also about his current "long speed". Caleb ran the last km under 2'22", and this is a final which can kill the kick of everybody.

Here there are his last tow weeks before Sopot :

CALEB NDIKU PROGRAM (Sat, 22 Feb – Thu, 6 Mar)

Sat, 22 : a) 1 hr moderate

b) 40’ easy + 15 x 80m sprint uphill (max speed, long recovery)

Sun, 23 : 20’ warm-up + 7 km progressive from 3’ / km till 2’50”

Mon, 24 : a) 1 hr with short variations of speed (from 30” to 45”, at speed of 2’45” per

km, with the basic pace about 3’45”)

b) 40’ easy

Tue, 25 : a) 20’ warm-up + 10 x 600 (easy) in 1’33” (recovery 2’)

b) 45’ easy

Wed, 26 : a) 1 hr 20’ progressive (from 4’ till 3’20”)

b) 45’ easy + 10 times 20” skipping very fast, with high knees

Thu, 27 : a) 20’ warm-up + 2000m progressive changing speed in the 2nd km (2’50” +

2’30”) + 1200m with final 400 fast (63” + 63” + 55”) in 3’01” + 800m with last 300m fast (1’15” + 41”) in 1’56” + 400m with last 200m fast (28” + 26”) in 54” – Recovery among tests 8’ / 10’

b) 40’ easy regeneration

Fri, 28 : a) 1 hr moderate

b) 40’ easy

Sat, 1 : a) 1 hr 10’ with short variations of speed (se Mon 24)

b) 40’ easy

Sun, 2 : 40’ easy + 1600m increasing pace every lap : 63” + 61” + 59” + 57” (4’)

Mon, 3 : a) 1 hr easy

b) 40’ easy + 10 x 80m sprint uphill

Tue, 4 : 30’ easy + 8 x 200m in 27” (rec. 2’ / 3’)

Wed, 5 / Thu, 6 : 30’ easy in Poland

The most impressive competition of the season, in my opinion, was not the final, but the heat, when Caleb won easily with 7'42"75 using only 70% of his energy.

This year must be the season for the final transfer to 5000m, without forgetting 1500m (but 5000m is the race of his future).

good to hear from you renato

what's his focus going forward ?

and what's his potential at 1500...always the 'blue riband' imo

awesome insight, thanks Renato!!

excited to see what Caleb can do in the 5K this summer.

just sayin wrote:

good to hear from you renato

what's his focus going forward ?

and what's his potential at 1500...always the 'blue riband' imo

His focus is the 5k, are you slow?

Thank you Renato. It is really awesome that we get to see this stuff from a world champion's coach 8 hours after he wins a title.

Thanks for the info, Mr. Canova.

It is most impressive to me that Ndiku can do training of some quality every single day. In these two weeks, the only two days that don't contain any quality running are the last two days before the prelim. How is the athlete able to recover so well while doing something meaningful each day? If most athletes tried to do a schedule like this, they would end up too fatigued or injured, because there are no easy days. Has Ndiku got some extra ability to recover? Or are the hill sprints, fartleks, and moderate runs done at an easy enough effort to allow him to recover despite having that quality on those days?

Northern man wrote:

Thanks for the info, Mr. Canova.

It is most impressive to me that Ndiku can do training of some quality every single day. In these two weeks, the only two days that don't contain any quality running are the last two days before the prelim. How is the athlete able to recover so well while doing something meaningful each day? If most athletes tried to do a schedule like this, they would end up too fatigued or injured, because there are no easy days. Has Ndiku got some extra ability to recover? Or are the hill sprints, fartleks, and moderate runs done at an easy enough effort to allow him to recover despite having that quality on those days?

Most of those days probably aren't unduly hard for someone of his level. I'd say that we're seeing his finishing preparation.

Northern man wrote:

Thanks for the info, Mr. Canova.

It is most impressive to me that Ndiku can do training of some quality every single day. In these two weeks, the only two days that don't contain any quality running are the last two days before the prelim. How is the athlete able to recover so well while doing something meaningful each day? If most athletes tried to do a schedule like this, they would end up too fatigued or injured, because there are no easy days. Has Ndiku got some extra ability to recover? Or are the hill sprints, fartleks, and moderate runs done at an easy enough effort to allow him to recover despite having that quality on those days?

Having done all sorts of training, my impression is that Ndiku's last two weeks were a relatively simple program of well balanced training.

Renato,

Thank you for sharing this great information with us. Please ignore the idiots and keep on posting... there are many young coaches like me on this message boards that really pay attention and truly appreciate when coaches with your experience post on here. Thanks again.

bad as naomi russell wrote:

awesome insight, thanks Renato!!

excited to see what Caleb can do in the 5K this summer.

I'm also excited. Thanks, Renato. And thank you poster for reminding me about Naomi Russell...excuse me.

both the immediate quote from and the below quote from "logic here" echo many of our appreciations Mr Canova, thank you for being willing to share, in spite of the garbage, it is truly appreciated.

don't know why it cut off the quotes but accept my apology for the repost:both the immediate quote from and the below quote from "logic here" echo many of our appreciations Mr Canova, thank you for being willing to share, in spite of the garbage, it is truly appreciated------Thank you Renato. It is really awesome that we get to see this stuff from a world champion's coach 8 hours after he wins a title.-------

Iwanttolearn wrote:

Renato,

Thank you for sharing this great information with us. Please ignore the idiots and keep on posting... there are many young coaches like me on this message boards that really pay attention and truly appreciate when coaches with your experience post on here. Thanks again.

Sounds a lot like Lydiard's Coordination Training.

Thank you Renato!

Northern man wrote:

Thanks for the info, Mr. Canova.

It is most impressive to me that Ndiku can do training of some quality every single day. In these two weeks, the only two days that don't contain any quality running are the last two days before the prelim. How is the athlete able to recover so well while doing something meaningful each day? If most athletes tried to do a schedule like this, they would end up too fatigued or injured, because there are no easy days. Has Ndiku got some extra ability to recover? Or are the hill sprints, fartleks, and moderate runs done at an easy enough effort to allow him to recover despite having that quality on those days?

I'm not sure what you are talking about. Just because someone does interval type training, it does not mean the athlete is breaking down. For example 1:33 600s is not breaking the body down for a guy at his level. Many young coaches need to learn that you can still run at or near race pace, while your body is actively recovering.

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Wow, what a sensible program. Each workout has an idea, a good idea.

Did you hear Renato? He is implying that Caleb can go 7:42 pace for the entire 5000m or something like that.

So I think Renato is thinking 12:4x is really possible for this fellow this summer.

Contrast this schedule with Rupp's work.

For Rupp to get optimal results now, he would sacrificed the preparation for the summer. Which is to run about 61 seconds per lap all the way in a 5000m. And not only win the big 10k but win at 5000m too.

But the results from this meet and last year points to a problem. After several laps around 60 seconds he can't lay down his top speed.

Maybe Al Sal should look at workouts of 61+60+54 1200m repeats. And with decent recovery. Or 3 minutes hard up hill, 2 minutes hard and the last 1 minute very hard, max out.

That's the specific work that won't take away from the basic requirements to get to the last lap, and deliver in the final 400m.