Hey guys how are you all ?
My name is Dejen Gebreselassie from Ethiopia and moved to Australia in 2004
I started running at age 12 i didnt take athletics serious until 2013
In 2013 from Hobart I moved to Sydney to train with Sean Williams training groups
When I joined the boys they were one of the best athletes and nicest people out there the boys were Ben St Lawrence Australian 10,000m record holder 27:24 Hurry summers 10km PB of 28:16 Track and Young talent Morgan was also training with us
I trained for 6 months with the boys and we followed Sean Williams training program
Ben St Lawrence Hurry summers and myself were doing quite high mileage
For Benny was between 140 - 160km a week
For Hurry summers was between 150 - 50170km
And for me same as hurry 150 - 170km a week double runs everyday from Monday to Sat except Sunday one big long run of 30km or 2hrs of running between 4:00 4:10 km pace
Now I tell you about Morgan's Mileage
Mileage Morgan followers the same training program as us except does less mileage between 100 - 120km his long run is 25km in 1hr 45
This is how my weekly mileage looks maybe you should have a look and find out this is the current training program I am following of Sean Williams
4th week
M - am 10km 42:30 pm 10km 45:11
T - am 10km 43:00 pm 7 X 4mins Fast at 2:59 pace 2min jog 12km 40'44.9
W - am 21k 1:28:50 pm 9km 40:00
T - am 3x3min 3x2min 3x1min (3,2,1) float rec at 3:30 pace test all at 2:40 total 10km 32:17 (3:13) avg pm 10km 42min
F - am 16km 1hr 09 pm 10km 41min
S - am 8km hard 24:15 pm 10km 45:0
S - am 2hr 20 33km easy
sometimes it's 25km at 3:40 - 3:30 pace long continues progressive run
So Morgan doesn't do doubles just single runs and Sunday 25km easy
I hope you enjoyed reading this I like Morgan he is one of my good mates he is very talente kid he will go far no doubt about that
You guys can follow me on Strava Dejen Gebreselassie or Facebook Dejen Gebreselassie cheers enjoy it