all set
all set
Hey Mike please send a copy my way, thanks a lot in advance.
Okay check your email, anybody else want to comment in his training?
I would and thanks!
I'd love to get those files. Thanks.
A comment on the training...
It is designed for him. A buddy of mine has followed a 6 weeks out from race day schedule provided by Renato that was based on Cherono's training. What we found is that my friend has different strengths that need to be polished and weaknesses that need to be addresses in comparison to Cherono. However, the backbone of Cherono's training is very sturdy and with a little fine tuning I think/hope it's going to work out great for my friend and anybody else who has already achieved a high level of fitness. I especially value the modulation.
Could you send me on a copy please
I'd like to have the files as well. Thanks a lot!
Petsa
A copy for me too, please!
Michael: would like a copy.
thanks
I would like a copy as well. Thanks
A bunch of people are asking for a copy of what has already been posted on the first page of this thread.
I came back from some marathon where my athletes ran (I had Selina Kosgei in Paris, Frederick Cherono and others in Turin, Rodgers Rop and Makori in Boston, Benjamin Kiprotich winning Padua in 2:10:43 in his debut, Florence Barsosio coming back after having a baby winning Madrid in 2:34:10, and a lot of runners for shorter distances). They had different fortunes, somebody was very good, some other (like Rodgers Rop in Boston) had big problems due to the weather, completely different from the situation in training in Italy (cold and rainy).
Only now I opened my computer, going to the posts of letsrun. So, I want to be more precise about the training of Stephen Cherono.
In my schedules (what I send by e-mail to some coach that provided to post them later), when you see a training type "5 x 600m in 1:33", this is the PROGRAM THAT I GAVE TO THE ATHLETE. If you see "5 x 600 in 1:31.8 - 1:32.2 - 1:29.5 etc", very precise, THIS IS WHAT THE ATHLETE REALLY DID. So, regarding for example the lack of Stockholm before Zurich, what is posted at the beginning of this post is the PROJECT OF TRAINING. Later, we decided together that could be good to run one more race, and we changed the program, depending on the best choices for reaching the best shape for World Championships.
I wanted to send the real training, but I had it in my computer that a thief pinched me in Nairobi, so now I have to rebuild every thing from my training diary, and I can do it only when I have more time.
Regarding the consideration that the training of Stephen is designed for him, ALL TRAININGS OF TOP RUNNERS MUST BE DESIGNED FOR THEM. Don't think that, following the training of a champion, another athlete can improve very much. This happens also if the other runner is a champion himself. For example, when I train together Stephen, Nicholas Kemboi, James Kwalia (12:54), Mark Bett (12:55), Albert Chepkurui (26:38), really their work has only a part in common, but there is always an individual part.
Example : all together can go for 3 x 2000m in 5:30 rec. 3 min, then the work can change in this way :
Shaheen - Kwalia - Bett : 6 x 500 in 1:12 rec. 1:30 + 10 x 300 in 43.0 rec. 45 sec.
Kemboi - Hassan - John Korir : 6 x 1000 in 2:42 rec. 2 min + 10 times 100m sprint uphill
Mosop - Paul Kosgei : 2 laps of the lake in St. Moritz (8.7 km) at 3:00 pace
At the end of different workouts, athletes going (for example) to Bruxelles, ran 26:30 (Kemboi), 26:38 (Hassan), 27:13 (Mosop), 27:17 (Korir), 27:21 (Kosgei), while Shaheen ran steeple and Kwalia 7:35 in 3000.
So, training together athletes with some similar characteristic, but of course not identical, we can use a part of work together but with different means. In the case of before (that is not true, but hypothetical), 3 x 2000 are endurance at low level for Shaheen, Kwalia and Bett (2:45 pace, when they have to run at 2:30 pace), are endurance at the level of threshold for Kemboi, Hassan and John Korir, and are speed for Kosgei moving to marathon.
After this, the other part of training regards the specific preparation : for Shaheen, Kwalia and Bett moving to speed, for Kemboi, Hassan and Korir to specific pace, for Kosgei and Mosop to more long endurance.
What is possible to see, trying to follow if you want, is THE PHYLOSOPHY of training : modulation, recovery, intensity, mix of strength endurance and specific endurance, basic training ALWAYS and not only during winter, speed ALWAYS and not only during track season.
With this phylosophy, everybody can find his best program. Remember that not always TRAINING HARD is TRAINING WELL.
Thanks for the ideas they are very nice, great comments. What I have sent in emails are:
Kenyan Junior 6 weeks training
Altitude marathon program
Rodgers Rop training till boston 04
stephen cherono training april 03
stephen cherono training till ostrava 03
stephen cherono training till zurich 03
and cool song
Renato will Cherono run any fast 3k's this year like sub 7:30 somewhere? When will he do a 5k this year? Great advice................by the way what do you think of this page Renato
www.kingofthemile.com/training.html
Is this type of 1500m training similar to what a lot of the top athletes are doing/should be doing?
Yeah....I want to know more about specific 1500m/mile training, I know Reanto has spoke a lot about 800m and 3k-marathon, but very little about 1500m.
Michael,
I'd like a copy if possible. Thanks.
Renato,
I'm not sure if I was being clear in my previous post. We are very excited to have come across your ideas, to be sure. The philosophy or backbone of your training; the mix of modulation(a !! if playing chess)recovery, intensity, strength endurance, specific endurance, extensive endurance, basic training etc. are insightful. I think it's a testament to your critical eye that Cherono's training worked out perfect for him, but (time-adjusted) didn't work out perfectly for my friend. We think one of the main difference is Cherono's superior, no, far-superior aerobic capacity.
The six week lead up to a race was an excellent variation on the theme we had already been employing. With feedback from his race we can now further fine tune his workouts and incorporate your ideas where they are fit to be incorporated. Thank you again for sharing your passion with us.
Off-topic: I've come to the conclusion I need to marry an Italian woman. When Renato talks in English he doesn't do so quite as a native speaker would, you really have to pay attention and dissect what he says. Basically, I'll never get in troulbe for not paying attention to said Italian hottie's idle ramblings.
I was looking over Shaheen's training and you do not see any long intervals (1000-1mile) at 3k/5k pace with short rests, are we all missing something here. There is a lot of threshold, strength, and speed stuff, as well as pace work but with lots of rest. How would someone relate the following workout to their own ability:
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"
a) run the same volume but at your times
b) reduce total volume and run at your times, i.e. total volume for his workout is 7800m, reduce it to maybe 3x1000m, 3x500m, 800m (5300m in total)
c) run the workout based on time of interval, i.e. 4x1000m in 2'32' for him is basically 5k pace, so should one run the 2'32' at there 5k pace, obviously not covering 1000m but maybe 800m depending on there 5k pace
bump
Does anyone have any comments on his training, how come I don't see the classic 5k pace workout, 4 x 1mile with 1 min rest, maybe because he doesn't leave his races in his workouts.