Training of Saif Saaeed Shaheen(Stephen Cherono) - 12:48 5k, 7:57 3k SC

I would also like a copy of these files. Thanks in advance.

Would appreciate it as well. Thank you.

Send them to me as well along with the Cherono files please.

gracias

Send them to me as well please along with the Cherono files cheers

Would also like a copy thanks in advance

i would like to see the copies too, thanks in advance

->

vosjekoen@hotmail.com

Michael,

Please send me the info.

Thanks in advance.

College Guy

please sir

Please send them to me as well.

I arrived in Italy today. Tomorrow I'll go to Athens, where Shaheen already is for running the first steeple of the season. I read the posts, finding a lot of people that want to have Shaheen's training of 2004. I want only to explain one thing : the type of training of Shaheen is in continue evolution. Now, his training is very much different. What can seem incredible for an athlete running steeple, is the improvement in LONG FAST RUN. Every week Stephen goes for one session of 25 km at 3:10 pace (2300m of altitude), but once a month the session is long from 35 and 39 km. One example : last year Stephen ran, 5 days after winning Golden Gala in 7:56, 37 km in 2:02 (less than 4 weeks before World Championships in Helsinki). This winter, he went for 39 km in 2:07. He doesn't prepare marathon, because his long training is only a "cherry" on the cake, and the cake is something else, while, for marathon, long training "is the cake".

I'm sure that a strong aerobic support can help him in fast work of intensity. For example, 2 days ago he went for 2 x 1 mile, rec. 5:00, in 3:57 and 3:58. His training was planned as 4 x 1 mile in 4:04 rec. 5:00, but after the first 2 I preferred to stop him, because I don't want that his shape can be at the top now : we need top shape for the period between Zurich (18 August) and World Cup. For who is interested, I'll send again his training of this season, of course after his World Cup.

I thank Michael for his kind collaboration.

Thanks Renato for the input,

The 4 x 1 mile workout you prescribed for him looks like at VO2 max 3k/5k type workout, yes / no. Can you explain the long recovery times between long intervals. Also, can a 15-17 min 5k runner use the same training principles but obviously at there correct pace/volume, what distance should this type runner start the long fast run at and what pace in relation to their 5k time.

Thanks.

bump

Mike, hook me up please.

rinaldij@anz.com

Send one this way if you can ... Trackrunner5k@gmail.com Thank You Very Much

thank you very much for your input. i woul dlove a copy. wpsub486@aol.com

me to please

me to please. jankalenda@seznam.cz

could somebody send them to me too please

cheers!!

lamme_bertus@hotmail.com

If I could get a copy as well. Thanks for what you're doing Mike, appreciate it's a tough task.

Always interesting to see what the very best are doing, and whilst individual programs are obviously individualised, you can still pick up some nifty ideas for your own sessions!