PROGRAM RODGERS ROP (Till Boston Marathon)
Beginning from Monday, 16th of February
16 ? Mon 1 hr 10 min at 3 :40 pace (19 km) 1 hr easy (15 km)
17 ? Tue 20 min warm-up12 x 1000m (track of Kapsabet) rec. 2 min (average 2:58) 50 min easy +10 x 80m sprint uphill
18 ? Wed 1 hr easy regeneration (15 km) 1 hr easy regeneration (15 km)
19 ? Thu 1 hr moderate (16 km) 1 hr easy (14 km) + 10 x 100m sprint uphill
20 ? Fri 30 km in 1 hr 44:30 (10 km moderate + 5 km alternating 1 min fast / 1 min moderate + 5 km moderate + 5 km marathon pace + 5 km hard)
21 ? Sat 45 min easy regeneration (10 km) 1 hr easy (15 km)
22 ? Sun 1 hr easy regeneration (15 km) 1 hr moderate (16 km)
Km of the week : 210 km
Longer run : 30 km
Day with more volume : 34 km
Session for Aerobic Power : 1
Session of Long Run : 1
Session of sprints uphill : 2
23 ? Mon 1 hr 10 min from moderate to medium(20 km) 1 hr easy (15 km)
24 ? Tue 1 hr 20 min medium pace (22 km) 50 min easy + 10 x 100m sprint uphill
25 ? Wed 10 km in 34 min + 10 km (track Kapsabet) in 31:06 10 km in 34:20 + (track Kapsabet)10 x 1000 in 2:54 rec. 2 min jogging
26 ? Thu 45 min easy (10 km) 45 min easy (10 km)
27 ? Fri 1 hr easy regeneration (15 km) 1 hr easy (15 km)
28 ? Sat 20 min warm up + 23 km hilly progressive running (1 hr 19:45)
29 ? Sun 2 hr 24 min at personal sensation, not fast (35 km)
Km of the week : 223 km
Longer run : 35 km
Day with more volume : 42 km (special block)
Special blocks : 1
Session of Long Run : 1
Session of sprints uphill : 1
01 ? Mon 1 hr easy (15 km) 1 hr easy (15 km)
02 ? Tue 38 km in 2 hr 09:17 (hilly)
03 ? Wed 1 hr easy (15 km) 1 hr easy (15 km)
04 ? Thu 1 hr fartlek (16 km) 45 min easy + 15 x 80m sprint uphill
05 ? Fri 1 hr easy (15 km) 1 hr easy (15 km)
06 ? Sat 10 km in 34:15 + 12 km in 37:02 (track of Kapsabet) 10 km in 33:40 + (track Kapsabet)5 x 2000m in 6:01 ? 5:58 ? 6:00 ? 5:57 ? 5:51 rec. 3 min jogging
07 ? Sun 45 min easy (10 km) 45 min easy (10 km)
Km of the week : 219 km
Longer run : 38 km
Day with more volume : 43.5 km (special block)
Special blocks : 1
Session of long run : 1
Session of sprints uphill : 1
08 ? Mon 1 hr easy (15 km) 1 hr easy (15 km)
09 ? Tue 40 km in 2 hr 11:44 (15 km moderate + 5 km fartlek with 1 min fast / 1 min moderate + 10 km at marathon pace + 5 km easy + last 5 km max intensity uphill)
10 ? Wed 45 min (10 km) 45 min (10 km)
11 ? Thu 1 hr easy (15 km) 1 hr 10 min moderate (19 km)
12 ? Fri 1 hr 10 min at fast pace (20 km) 50 min easy (12 km) + 15 x 100m sprint uphill
13 ? Sat 20 min warm up25 km hilly progressive running in 1 hr 26:40
14 ? Sun 2 hr 27 min easy (32.5 km)
Km of the week : 219 km
Longer run : 40 km
Day with more volume : 40 km
Session of long run : 1 + 1 (1 specific + 1 general)
Session of hilly fast run : 1
Session of sprints uphill : 1
15 ? Mon 25 min warm up + (track Kapsabet)7 x 2000m rec. 2 :30 jogging in :5 :53 ? 5 :52 ? 5 :49 ? 5 :48 ? 5 :49 ? 5 :52 ? 5 :45 40 min easy (9 km)
16 ? Tue 1 hr easy (15 km) + 10 x 100m sprint uphill 1 hr easy (15 km)
17 ? Wed 1 hr 31 min moderate-progressive pace (from 3:40 to 3:15) (27 km) 1 hr 33 min moderate-progressive pace (from 3:40 to 3:20) (27 km)
18 ? Thu 45 min (9 km) 45 min (9 km)
19 ? Fri 1 hr easy (14 km) 1 hr moderate (15 km)
20 ? Sat 1 hr easy (14 km) 40 min (8 km) + 20 x 60m sprint uphill
21 ? Sun 30 min warm up20 km in 1 hr 02:26 alternating 1 km at 2:56 average (2:54.7 >< 2:58.8) and 1 km at 3:18 average (3:13.8 >< 3:22.6)
Km of the week : 214 km
Longer run : 27 km
Day with more volume : 54 km
Special blocks : 1 (block of volume)
Sessions for Aerobic Power : 1
Sessions for Specific Marathon Endurance : 1
Sessions of sprints uphill : 2
22 ? Mon 1 hr easy regeneration (14 km) 50 min easy (11 km)
23 ? Tue 1 hr easy (15 km) 1 hr easy (15 km)
24 ? Wed 1 hr easy fartlek (16 km) 1 hr easy (15 km)
25 ? Thu 40 min easy + 5 km (track Nairobi) in 14:27 (Travel to Lisbon)
26 ? Fri (Travel to Lisbon) 40 min easy (8 km)
27 ? Sat 40 min easy (10 km) 30 min easy + 8 x 60m sprint uphill
28 ? SUN LISBON HM (1st in 59:49, PB)
Km of the week : 151 km
Longer run : HM COMPETITION
Day with more volume : 31 km
Sessions of sprint uphill : 1
COMPETITIONS : 1