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

I remember Shaheen (who was trained by Canova) doing 1x400 in 58 and then 10x600 in 1,30 later the same day. The day after he did 4x1600 in 4,06 and then another track workout later the same day (can´t remember what he did).

This is the plan Caleb followed from the beginning of January. Remember he had 3 competitions, on 30 Jan, 1 Feb and 6 Feb.

TRAINING PROGRAM FOR CALEB NDIKU (8 Jan - 26 Jan)

Wed, 8.01 : a) 1 hr 10’ progressive

b) 40’ easy + 15 x 80m sprint uphill

Thu, 9.01 : a) 1600m in 4’08” (rec. 6’) + 5 x 200m in 27” (rec. 1’) – (rec. 5’) –

1200m in 3’04” (rec. 6’) + 5 x 200m in 27” (rec. 1’) – (rec. 5’) –

800m in 1’58” (rec. 6’) + 1 x 300m max speed

b) 40’ easy

Fri, 10.01 : a) 1 hr moderate

b) 40’ easy + technical exercises

Sat, 11.01 : a) 1 hr 15’ long run with easy variations of speed lasting 30” / 45”

b) 30’ easy + Gym (mobility, stretching, reactivity)

Sun, 12.01 : 1 hr 20’ easy run

Mon, 13.01 : a) 40’ easy + 12 – 15 x 80m sprint uphill (max speed)

b) 1 hr easy run

Tue, 14.01 : a) 10 x 300m in 45” (rec. 1’30”) – (rest 6’ / 8’) – 3000m in 8’36” (rest 6’ / 8’) –

5 x 300m in 42” > 41” (rec. 3’ / 4’)

b) 40’ easy

Wed, 15.01 : a) 1 hr 10’ easy

b) 30’ easy + Gym (exercises for strength with machines and light weights)

Thu, 16.01 : a) 50’ easy

b) 40’ easy

Fri, 17.01: a) Special Block - 6 km at 3’20” in 20’ + 10 x 1000m in 2’50” (rec. 2’)

b) Special Block - 6 km at 3’20” in 20’ + 4 x 600m in 1’27” > 1’24” (rec. 6’/8’)

Sat, 18.01 : a) 1 hr easy regeneration

b) 40’ easy

Sun, 19.01 : 1 hr easy with short variations of speed

Mon, 20.01 : a) 1 hr 20’ easy run

b) 30’ easy + 10 x 80m sprint uphill (max speed)

Tue, 21.01 : a) 4 sets of (600 / 500 / 400 / 300m), rec. 2’ between tests and 5’/6’ among sets,

in 1’30” – 1’14” – 58” – 42”

b) 40’ easy run

Wed, 22.01 : a) 1 hr easy run

b) 50’ easy + 15-20 strides (in progression) of about 100-120m

Thu, 23.01 : a) 1 hr 10’ with short variations of speed

b) 40’ easy + technical exercises

Fri, 24.01 : a) 5 x 1000m (track) alternating 200m in 29” / 200m in 34”(29” / 63” / 1’32” / 2’06” / 2’35”) rec. 5’/6’

b) 40’ easy run

Sat, 25.01 : a) 1 hr 20’ moderate (21 km)

b) 40’ easy run

Sun, 26.01 : Rest or 1 hr easy

Mr. Canova, You are the best. Thank you.

SMJO wrote:

People will still insist that plodding the easy days and thrashing themselves on hard days is still better training.

People like John Treacy...

SOMF wrote:

SMJO wrote:

People will still insist that plodding the easy days and thrashing themselves on hard days is still better training.

People like John Treacy...

Don't bother with SMJO. He is delusional and will never admit when he's wrong. As you can see in one of today's threads, he will do everything he can to throw irrelevant responses at you to avoid admitting he was wrong.

Coach Canova, thank you very much for posting Caleb's training - this is so helpful!

Renato is amazing wrote:

Congratulations to you and Caleb for yet another victory. And thanks for your exceptional willingness to share your coaching techniques.

Agree - 110%

Coach Canova,

Thank you for sharing all these great infos with us.

I have a question about the regeneration speed. The next few days after a very hard workout, like for instance the 40k close to marathon speed workout that Wilson KIPSANG ran before his WR, what is the speed of the regeneration run ? I guess it is slower than the general rule you indicate in the beginning of this thread : closer to 10/12 km/h maybe ?

Another question about Caleb training : what is the speed of his "moderate" running (Sat, 25.01 for instance) : ~3'20'' /km ?

Zuma wrote:

Renato is amazing wrote:

Congratulations to you and Caleb for yet another victory. And thanks for your exceptional willingness to share your coaching techniques.

Agree - 110%

Thank you very, very much!

Thank you Renato Canova. Always appreciate and grateful for your time and energy.

It is great to hear such knowledgeable people posting on Letsrun. Please continue to share as much information as you are willing to. Thanks so much!

It feels like Christmas every time Renato shares such schedules.

I can't remember having seen this kind of mixing of short intervals and short tempos in the same workout before. Very interesting.

Thanks!

ventolin^3 wrote:

Please don't neglect his speed training

Not many coaches have ever had a chance to train a viable threat to the 1500 WR & you have a chance

I suppose the ultimate limit for him would be to get his 5k down to 12'45 & keep that basic speed :

If he ever got 48.0 / 12'45 simultaneously, he woud be a definite threat to the 1500 WR ( but I'm not posting those unless asked ! )

What would be your hope for his 400/5k ability in say 3 or 4y ?

The only possible speed work he could add to this program without trading endurance is block starts, what speed training do you feel is being neglected?

SalaTsar wrote:The only possible speed work he could add to this program without trading endurance is block starts, what speed training do you feel is being neglected?

read & learn what has made mo the outstanding distance runner of the decade :

‘The No 1 thing that has helped Mo is not the 110 miles a week he puts in on the road, but the seven hours a fortnight in the gym’

that's what any guy who wants to challenge mo has to look at, regardless of whatever their current training is

ventolin^3 wrote:

SalaTsar wrote:The only possible speed work he could add to this program without trading endurance is block starts, what speed training do you feel is being neglected?

read & learn what has made mo the outstanding distance runner of the decade :

http://www.dailymail.co.uk/sport/olympics/article-2187860/Mo-Farah-weakest-athlete-Ive-seen-says-coach-Alberto-Salazar.html

‘The No 1 thing that has helped Mo is not the 110 miles a week he puts in on the road, but the seven hours a fortnight in the gym’

that's what any guy who wants to challenge mo has to look at, regardless of whatever their current training is

yes

like lagat and bekele and all those other gym nuts

I'm sure Mo spends 14 hours in the gym in Iten now that he's preparing for the marathon. For there is a gym in Iten, right?

ventolin^3 wrote:

SalaTsar wrote:The only possible speed work he could add to this program without trading endurance is block starts, what speed training do you feel is being neglected?

read & learn what has made mo the outstanding distance runner of the decade :

http://www.dailymail.co.uk/sport/olympics/article-2187860/Mo-Farah-weakest-athlete-Ive-seen-says-coach-Alberto-Salazar.html

‘The No 1 thing that has helped Mo is not the 110 miles a week he puts in on the road, but the seven hours a fortnight in the gym’

that's what any guy who wants to challenge mo has to look at, regardless of whatever their current training is

in a 2 1/2 week block leading to 6 weeks from his goal race, which he nailed perfectly, in addition to 6 specific speed endurance sessions he did:- 2x gym sessions, 1x 'technical skills' session, 3 big sets of hill sprints, 20x 100m strides. What possible better strength could there be for a middle distance runner than bulk repeat sprint sessions?

if he can do these and not get injured he is strong enough. Punch that into your calculator.

Maybe thats why he's beaten them in all of the major races since 2012? (And don't try to tell me Great northern and world indoors are worth as much as the outdoor outdoor and Olympic titles.)

yes

like lagat and bekele and all those other gym nuts

There's two gyms in Iten. One in the Kerio View Hotel and one in the High Altitude Training Centre where Mo has been staying.