MARY KEITANY: can she take down Paula's Legendary 2:15:25 WR

Hey any info on where Mary Keitany is debuting at? Don't let her run too conservatively. How about Keitany breaking the 30k world record en route to her marathon debut? And get her to break the half marathon record.

The marathon record is hard to break but Keitany can own half marathon and 30k world records. She would just need to cover 5k between 25k and 30k in 19 minutes based on 1:19:53 split just to break the record. Looks simple and easy for her. Mary ran Berlin too conservatively. She still could improve her excellent world record by 48 seconds if she runs 10k in 31:05 instead of 31:58.

douglas burke wrote:

i like the ethiopian girls as much as anybody

Hi there. Have a seat, will you? What brings you here tonight?

Vipam, I want to remind that Ingrid Kristiansen ran 2:21 in Marathon long time BEFORE preparing 10000 on track, also because 10000m became official event only from European Champs in Stuttgart (1986). When she decided to prepare 10000m, she continued to run a full marathon every season, but slowed down till 2:27. The problem was the lack of SPECIFIC ENDURANCE : she was able to run under 70:00 the first half, but no more to finish fast after 35 km.

We don't consider the possibility to run on track a fast 10000 during an important championship. May be, in the future, that she can try a good 10000m in a meeting, during the summer period, but frankly I don't think can be an important choice.

Different is to improve her PB on road. Of course, we look for a performance not very far from 30:20 : this is what Mary needs for running in 2:18:00 before Olympic. Now, is nt time to dream about a WR.

Renato

Thanks and I find that very interesting! Good luck and continued success with a wonderful athlete and an impressive lady- Mary Keitany!

Hope Saif training is coming along and he returns to full fitness soon. Do you represent Paul K. Koech or know his trainer/coach, I'm puzzled by how he runs so fast (3000m/Steeple/5000m) and yet he continues to lose at the big meets!

Hi, first congratulations Renato on Mary, who is developing really nice.

Secondly, From your program : PROGRAM FOR PAUL KOSGEI

(last 7 weeks before World Half- Marathon Championships in Bruxelles, Belgium)

Note: No races, only training. The goal is to improve aerobic power and muscular endurance. Your can have only the African Military Ch. On 10000m, easy back John. We can change the program when we know if you are on the team. In any case, your first serious race are WHMCh, for winning! (year must be 2003 or 2004, something like that, i'm not really sure)

What is the purpose of short intervals for Half marathon like those in your plan:

- 20 min warm-up 10 x 200m in 28 secs recovery 200m jogging

- 4 sets of 4 x 600m improving speed and reducing recovery (times : 1'40" – 1'36" – 1'32" – 1'28")

Recovery between every test : 2' – 1'40" – 1'20" – 1'

- 4 sets of 5 x 400m in 62 secs (rec. 1’30” between every test and 5 min between the sets)

- Warm – up, 6 - 8 x 400m in 57” rec. 3 - 4 min

Those workouts are taken from this plan :

1^ week

Mon 1 hr easy running

30 min easy + Exercises for strenght :

3 sets of 20 squat-jumps•

3 x 100m bounding with long steps•

(pushing hard)

Tue 60 min easy

20 min warm-up

10 x 200m in 28 secs recovery 200m jogging

Wed 20 min warm – up

5 x 600m in 1’39” (the last in 1’30”)•

5 x 500m in 1’22” (the last in 1’13”)•

5 x 400m in 64" (the last in 58”)•

5 x 300m in 45” (the last in 40”)•

Recovery between every test : 1’30” / 2’

Recovery between every set : 5 / 6 min 40 min easy regeneration

Stretching and diagonals

Thu 1 hr 10 min easy running

50 min easy + Technical exercises :

6 x 100m skipping•

6 x 100m bounding•

6 x 50m heels to buttocks•

Fri 20 min warm – up + 6 km tempo uphill 50 min easy

Sat 1 hr + 12 x 15secs sprinting climbing 50min easy + diagonals

Sun 1 hr 30 min progressive running (4 min > 3’) Rest

3^ Week

Mon 1 hr easy running 40 min easy + Exercises

Tue 4 sets of 4 x 600m improving speed and reducing recovery (times : 1'40" – 1'36" – 1'32" – 1'28")

Recovery between every test : 2' – 1'40" – 1'20" – 1'

Recovery between every set : 5/6 min 40 min easy regeneration

Stretching and diagonals

Wed 60 min + diagonals 60 min progressive run

Thu 1 hr 30 min easy running 50 min easy + Technical exercises:

8 x 100m skipping•

8 x 100m bounding•

8 x 50m butt kicking•

Fri 90 min easy with short variations 40 min easy + 2000m (track) in 5’25”

Sat 50 min easy + 12 x 100m climbing sprinting 50min + diagonals

Sun 1 hr fast running + 6 km tempo uphill Rest

4^ Week

Mon 50 min + diagonals 50 min easy

Tue 20 min warm – up

4 sets of 5 x 400m in 62 secs (rec. 1’30” between every test and 5 min between the sets) 20 min warm – up

4 km (track) progressive running (3’ + 2’55” + 2’50” + 2’45”)

Wed 1 hr easy regeneration 40min easy + diagonals

Thu 20 min warm – up

12 km fast on the road (3’ > 2’58” pace) 30min easy + diagonals

Technical exercises

Fri 1 hr + diagonals 40 min easy + 10 x 100m sprint climbing

Sat 20 min warm – up - (Track)

10 x 1000m in 2’55” rec. 200m in 1’30” about 20 min warm – up - (Track)

4 x 1000m in 2’35” rec. 5’ / 6’

Sun 2 hr 30 min moderate Rest

5^ Week

Mon 1 hr easy running 40 min easy + 15 x 100m sprint uphill

Tue 1 hr 10 min progressive running 1 hr easy + Technical exercises:

6 x 150m skipping•

6 x 150m bounding•

6 x 100m butt kicking•

Wed 20 min warm – up

5 x 3000m in 8’50” rec. 3’ jogging about 1 hr progressive run + diagonals

Thu Warm – up

6 - 8 x 400m in 57” rec. 3 - 4 min 40 min easy + stretching

Fri 1 hr with short variations 30 min easy + 10 x 100m sprint uphill

Sat 2 hr 30 min moderate Rest

Sun 40min + diagonals 40 min + diagonals

I hope we can get and idea which is behind this workouts,

Take care, Luka

Sorry, some problem with numbers, hope it will work now

Is she going for the 30k world record. It'll be so easy for her to break it.

Half way there...

rekrunner wrote:

Half way there...

Wow. Good find.

We talk about things so much and we never see most of it come to fruition. Here we are and she actually did break one of Paula's WRs. Nuts.

I think dibaba has more potential to break paulas record but i don't know if she will be able to run that fast again without someone like keitany setting the pace. Mary is 35 so realistically she probably only has a couple top tier marathons left.

Mary can cut 15 seconds off her pace if they just make the bibs smaller. Hers was as wide as she is and seemed to be shifting uncomfortably under her right arm.