Wilson Kipsang's Training Schedule

Accurate enough zones for 99% of people reading this thread:

Easy

Medium

Hard

You're welcome.

You may also do a test on track at the beginning of your preparation to measure your specific pace HR correspondance, that would give you personalized "Canova zones" defined in terms of HR.

The HR monitor is a very useful and reliable tool, if used properly, to control intensity (and indirectly pace) in most cases, where, as has been remarked, using pace is not relevant (any other situation than using a well measured flat road or a track in good weather conditions). However, when you are experienced enough (and not just coming back from a long break) assessing effort zones through perceived exertion is the best option.

BBen wrote:

However, when you are experienced enough (and not just coming back from a long break) assessing effort zones through perceived exertion is the best option.

Holmer and Lydiard talked about perceived effort levels in training but they had no HRM technology or lacate meters to help them. Maybe they were not so handicapped by this lack of technology as I thought they were.

Perhaps Paula needed less of a warm up to get her running up to that very high efficiency level? It was common knowledge in England back in the late 90's that some elite male athletes hated training with her because she started every run at 6 minute mile pace.

Head coach wrote:

Yes exactly, this is why I asked the question to coach Canova: as he takes personal bests on races done on ideal conditions (flat course, sea level, asphalt roads or track) to use them for training is not-at-all-ideal conditions (more or less hilly, altitude, dirt tracks with holes), he must apply some coefficient of some kind to the paces.

I see coach CANOVA did not reply to this point, but actually you can get an answer from this 2012 paper:

It contains data on some top elite marathon runners from the ROSA and BERARDELLI group, including Martin LEL, Elijah KEITANY and Viktor ROTHLIN, and from table 5 you can see that there is a reduction of speed by a factor of 0.93 when these runners move from sea level to Eldoret, for different well-targeted speed ("Max speed", which is their speed in time trial lasting ~30', and their anaerobic threshold speed).

Thanks for the info.

Can anyone suggest what the respective pace percentages for the two track workouts mentioned - medium and high intensities - might be?

I'm referring to Renato's post earlier in the thread:

Example :

Tuesday : Track for 12-14 km at high intensity

Thursday : Fartlek at LOW intensity (it's possible to run 30 times 1' fast at 3' per km pace alternating with 1' easy, finishing 1 hour with 17 km, but also with 19 km, and the "schedule" is Always 1 hour fartlek with 30 x 1' / 1')

Saturday : 35 km long run fast (95-97% of MP)

Next week :

Tuesday : Track for 9 kms at medium intensity

Thursday : Tough fartlek with 20 x 1'/1' + 20 x 30"/30", with fast recovery (in this case, for an athlete as Wilson, about 19 km)

Saturday : Long run 35-40 km at 85% MP (for example, if the preious Sat they run 35 km in 1:52, next Sat they run 40 km in 2:14)

fan of US distance running wrote:

Renato's training is anything but simplistic.

It is highly specified to the event, and the particular athlete training for that event.

Lydiard is simplistic. Renato, not so much.

"simple", not "simplistic".

Der Blockwart wrote:

fan of US distance running wrote:

Renato's training is anything but simplistic.

It is highly specified to the event, and the particular athlete training for that event.

Lydiard is simplistic. Renato, not so much.

"simple", not "simplistic".

you're replying to a comment made 2 weeks ago

about diction

wut

lifeoftrack wrote:

https://www.runnerprogram.com/product/wilson-kipsang-marathon-training/

The Canova method is too complicated for most hobby joggers.

A good advice is : Keep it simple!

Perhaps the so-called "coefficient" lies with the athlete. There will always be some variables out of the coach's control and we can never create the same ideal conditions all of the time. That is where the intelligent athlete comes in. Like Renato said, Kenyans have a great perception/ "feel" for effort, which makes it possible to train under "uncertain" or "not-at-all-ideal" condtions. The athlete and coach work together to make it happen

What do you think wrote:

MONDAY

6.30AM - 18km fast under 3.30 pace.Evening 40 minutes easy

TUESDAY

9.00AM - track session 10*1000 under 2.50.

WEDNESDAY

6.00AM - 1hr 10min easy almost 16km.

Afternoon - gym

THURSDAY

9.00AM - seed work fartlek of 2 minutes fast 1 minutes easy 20 times.

Evening (around 4.30pm) - 50 minutes easy.

FRIDAY

Morning - 1 easy run 4.00 pace per km.

Afternoon - exercises. in gym.

SATURDAY

6.00AM - 35KM long run, time of 1hr 54minutes.

SUNDAY

Rest and going to church

http://www.wilson-kipsang.com/news/training-schedule-of-wilson-for-this-week-4450

Woswr woser wrote:

What do you think wrote:

MONDAY

6.30AM - 18km fast under 3.30 pace.Evening 40 minutes easy

TUESDAY

9.00AM - track session 10*1000 under 2.50.

WEDNESDAY

6.00AM - 1hr 10min easy almost 16km.

Afternoon - gym

THURSDAY

9.00AM - seed work fartlek of 2 minutes fast 1 minutes easy 20 times.

Evening (around 4.30pm) - 50 minutes easy.

FRIDAY

Morning - 1 easy run 4.00 pace per km.

Afternoon - exercises. in gym.

SATURDAY

6.00AM - 35KM long run, time of 1hr 54minutes.

SUNDAY

Rest and going to church

http://www.wilson-kipsang.com/news/training-schedule-of-wilson-for-this-week-4450

Had been interesting to see the outcome of Canova coaching a really great talented runner on just sea level. I wonder what would happen? Faster pace at workouts ? My guess is that the runner will reach same results as at high altitude because of faster speed on all sessions.

Can do it? wrote:

Woswr woser wrote:

Had been interesting to see the outcome of Canova coaching a really great talented runner on just sea level. I wonder what would happen? Faster pace at workouts ? My guess is that the runner will reach same results as at high altitude because of faster speed on all sessions.

Good video on him leading up to the London marathon. Spoiler alert, (my favorite part of the video) is the he barks at a dog running towards him.

Renato Canova wrote:

Athletes like Wilson, Geoffrey, Abel Kirui, Emmanuel Mutai or (for women) Mary Keitany, Edna and Florence Kiplagat, Rita and Prisca Jeptoo, rarely run more than 200 km in one week (also who, and when, train 7 days without resting).

They built their "aerobic house" in many years, and at the moment they don't need anymore a lot of volume at low intensity. This type of training has the only effect to accelerate the consumption of the body structures, not giving any advantage under the metabolic and bioenergetic side.

.

This list of athletes aged well...

bumpety bump bump bump wrote:

Renato Canova wrote:

Athletes like Wilson, Geoffrey, Abel Kirui, Emmanuel Mutai or (for women) Mary Keitany, Edna and Florence Kiplagat, Rita and Prisca Jeptoo, rarely run more than 200 km in one week (also who, and when, train 7 days without resting).

They built their "aerobic house" in many years, and at the moment they don't need anymore a lot of volume at low intensity. This type of training has the only effect to accelerate the consumption of the body structures, not giving any advantage under the metabolic and bioenergetic side.

.

Wilson in trouble now for violencing rules of whereabouts! Anyway, can you see that his program reminds of an upcoming top coach and his Dancan system? JS is the new great coach coming up!

This list of athletes aged well...

Thank you very much, very useful information. I am very glad that you openly share your knowledge about marathon training.