Legasee wrote:
I heard Bekele trains 60 mpw and does 5 mile tempos(not all out, just staying in control and working through the gears) and finishes with 200s @ 1500 pace for speed.
no! source at the end:
Week #1 (Total: 158 km):
Mon Jul 29
AM: 1h easy (4:15 min/km > 4:10 min/km), 10x100m (16-17sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Jul 30
AM: 1:50h easy (4:10 min/km > 3:45 min/km)
PM: Rest
Wed Jul 31
AM: 50min easy (4:15 min/km > 4:10 min/km).10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Thu Aug 1
AM: 30min easy. 12x300m hills (times not stated). 10x100m (16sec).
PM: Rest
Fri Aug 2
AM: 1h easy (4:10 min/km > 4:00 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sat Aug 3
AM: 1h easy (4:10 min/km > 4:00 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 4
AM: 2h long run (4:20 min/km > 3:45 min/km)
PM: Rest
Week #2 (Total: 176 km):
Mon Aug 5
AM: 1h easy (4:10 min/km > 4:00 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 6
AM: 1:40h long run (4:00 min/km > 3:45 min/km)
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 7
AM: 1h easy (4:20 min/km > 4:15 min/km). 10x100m (16sec).
PM: Rest
Thu Aug 8
AM: Track. 2 Sets of (3km in 9:30 min, 2km in 6:20 min, 1km in 3:05 min, 500m in 1:15 min). Recovery: 400m jog.
PM: 50min easy (4:20 min/km > 4:10 min/km)
Fri Aug 9
AM: 1:10h easy (4:15 min/km > 4:10 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sat Aug 10
AM: 50min easy (4:20 min/km > 4:15 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 11
AM: 32km long run (2km easy, 15km @ 3:30 min/km, 8km @ 3:20 min/km, 7km @ 3:15 min/km).
PM: Rest.
Week #3 (Total: 186 km):
Mon Aug 12
AM: 1h easy (4:10 min/km > 4:00 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 13
AM: 1h easy (4:10 min/km > 4:00 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 14
AM: 2:30h long run (4:10 min/km > 3:50 min/km).
PM: Rest.
Thu Aug 15
AM: 1h easy (4:10 min/km > 4:00 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Aug 16
AM: 30min easy. 12x300m hill repeats (times not stated). 10x100m (16sec).
PM: 50min easy (4:20 min/km > 4:15 min/km).
Sat Aug 17
AM: 1h easy (4:20 min/km > 4:15 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 18
AM: Road: 5x5km (16:00, 16:00, 16:00, 15:50, 15:50) with 1km float recovery in 3:30 min.
PM: Rest.
Week #4 (Total: 188 km):
Mon Aug 19
AM: 1h easy (4:10 min/km > 4:00 min/km)
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 20
AM: 50min easy (4:10 min/km > 4:00 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 21
AM: Track. 2 Sets of (3km in 9:00 min, 2km in 5:55 min, 1km in 2:55 min, 500m in 1:13 min). Recovery: 2:30 min.
PM: 50min easy (4:20 min/km > 4:10 min/km)
Thu Aug 22
AM: 1h easy (4:20 min/km > 4:10 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Aug 23
AM: Fartlek (road): 20x1min (1min jog recovery), 20x30sec (30sec jog recovery), 5min recovery between sets. Reps at 2:40-2:45/km.
PM: 6km easy. Gym (general strength, corrective workout).
Sat Aug 24
AM: 1h easy (4:20 min/km > 4:15/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 25
AM: 41km long run: 4km easy + 35km Progressive (3:20 min/km > 3:10 min/km) + 2km easy.
PM: Rest
Week #5 (Total: 186 km):
Mon Aug 26
AM: 1:20h easy (4:10 min/km > 4:00 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 27
AM: 1h easy (4:10 min/km > 4:00 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 28
AM: 2:30h long run (4:00 min/km > 3:45 min/km)
PM: Rest
Thu Aug 29
AM: 1h easy (4:20 min/km > 4:10 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Aug 30
AM: 20min easy. 10x300m hill repeats (times not stated).
PM: 50min easy (4:20 min/km > 4:10 min/km).
Sat Aug 31
AM: 1h easy (4:20 min/km > 4:10 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Sep 1
AM: Road: 7x3km in 8:45 with 1km float recovery in 3:30 min.
Week #6 (Total: 185 km):
Mon Sep 2
AM: 1:10h easy (4:10 min/km > 4:00 min/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Sep 3
AM: 1h easy (4:20 min/km > 4:10 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 4
AM: Track: 30x400m in 68-70sec with 80sec recovery.
PM: 50min easy (4:20 min/km > 4:10 min/km).
Thu Sep 5
AM: 1:30h easy (4:20 min/km > 4:00 min/km)
PM: 6km easy. Gym (general strength, corrective workout).
Fri Sep 6
AM: 1h easy (4:20 min/km > 4:10 min/km).
PM: 50min easy (4:20 min/km > 4:10 min/km).
Sat Sep 7
AM: 1h easy (4:20 min/km > 4:15 min/km). 10x100m (16sec).
PM: Rest
Sun Sep 8
AM: 46km long run: 4km easy + 40km @ 3:15 min/km + 2km easy.
Week #7 (Total: 194 km):
Mon Sep 9
AM: 1h easy (4:10 min/km > 4:00 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Sep 10
AM: 1:10h easy (4:20 min/km > 4:10 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 11
AM: Fartlek (road): 30x1min (1min jog recovery), 30x30sec (30sec jog recovery), 5min recovery between sets. Reps at 2:40-2:45 min/km.
PM: 50min easy (4:20 min/km > 4:10 min/km).
Thu Sep 12
AM: 1:10h easy (4:10 min/km > 4:00 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Sep 13
AM: 2:40h long run (4:10 min/km > 3:30 min/km)
PM: Rest
Sat Sep 14
AM: 1h easy (4:20 min/km > 4:15 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Sep 15
AM: Road: 8x2km in 5:55 min with 1km float recovery in 3:40 min.
Week #8 (Total: 155 km):
Mon Sep 16
AM: 1:10h easy (4:10 min/km > 4:00 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Sep 17
AM: 20min easy. 10x300m hill repeats (times not stated).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 18
AM: Track: 20x500m in 1:22-1:24 min with 300m recovery in 90 sec.
PM: 50min easy (4:20 min/km > 4:15 min/km).
Thu Sep 19
AM: 1h easy (4:20 min/km > 4:15 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Sep 20
AM: 1h easy (4:20 min/km > 4:10 min/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sat Sep 21
AM: 32km long run: 10km @ 3:40 min/km + 20km @ 3:05 min/km + 2km easy
PM: 10km @ 3:40 min/km. Track: 5x2km in 6:00 with 2min recovery.
Sun Sep 22
Complete rest day.
Week #9
Mon Sep 23
AM: 50min easy (4:10 min/km > 4:00 min/km).
PM: 30min easy (4:10 min/km > 4:00 min/km).
Tue Sep 24
AM: 1:10h @ 3:30 min/km
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 25
AM: 1h easy (4:20 min/km > 4:10 min/km).
PM: 40min easy (4:20 min/km > 4:10 min/km).
Thu Sep 26
AM: Fartlek: 12x2min with 90 sec recovery. Reps at 2:50 min/km.
PM: 40min easy (4:20 min/km > 4:10 min/km). Fly to Berlin.
Fri Sep 27
AM: Rest
PM: 1h easy (4:20 min/km > 4:10 min/km).
Sat Sep 28
AM: 40min easy (4:20 min/km > 4:10 min/km)
PM: Rest.
Sun Sep 29
AM: Berlin Marathon. 1st in 2:01:41 h
Monthly Athletics Japan – March 2020 Edition