Do you think he does VO2 Max intervals all year round, or do you think his training into broken into periods like many common training cycles? I can't find much information on his training. If anyone can sum it up and if someone has access to logs; it would be great.
curious wrote:
If anyone can sum it up and if someone has access to logs; it would be great.
Volume, recovery, threshold, tempo, illegal drugs, trackwork.
Kenenisa Bekele - Training
This page provides a general training plan used by Bekele as well as the rest of the
Ethiopian National Team.
Sample Weekly Schedule
Monday
AM
3 hour long run in the forest (5:40/mile)
PM
none
Tuesday
AM
1.5 hour run; stretching
PM
1 hour easy
Wednesday
AM
hard 15km - 30km run on roads (half marathon - marathon pace); stretching
PM
1 hour easy
Thursday
AM
sprints in spikes; jogging; long warmup; 20 minutes stretching
PM
1 hour easy
Friday
AM
15 - 20 x 400m hills with jog recovery; 15 - 20 minutes stretching
PM
1 hour easy
Saturday
AM
track work; 3 x 1200m to 8 x 2000m; stretching
PM
1 hour easy
Sunday
AM
1 hour very easy
PM
none
Specific Workouts
Session Pace Specifics Workout Goal
6 x 800m 1:57/800m lap 1 at 1:04; lap 2 at 0:53 final lap kick
6-10 x 1000m 2:27/1000m
3 minutes recovery
3000m pace work
3 x 2000m 5:02/2000m
3 minutes recovery
5000m pace work
5 x 2000m 5:15/2000m 10,000m pace work
threshold 4:25-4:45/mile
15k - 30k (half marathon to marathon pace)
threshold
basic speed plyometrics and strides (100m) basic speed and kick
strength light weight lifting at high repetitions strength endurance
An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and
Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around
2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45.
Looks like, he has a long run (3 hours) , shorter intervals & hills at the same time with the 400m hill workout, and he has VO2 Max training on Saturday. Looks normal, but the paces are outrageous....
My .02 wrote:
Kenenisa Bekele - Training
This page provides a general training plan used by Bekele as well as the rest of the
Ethiopian National Team.
Sample Weekly Schedule
Monday
AM
3 hour long run in the forest (5:40/mile)
PM
none
Tuesday
AM
1.5 hour run; stretching
PM
1 hour easy
Wednesday
AM
hard 15km - 30km run on roads (half marathon - marathon pace); stretching
PM
1 hour easy
Thursday
AM
sprints in spikes; jogging; long warmup; 20 minutes stretching
PM
1 hour easy
Friday
AM
15 - 20 x 400m hills with jog recovery; 15 - 20 minutes stretching
PM
1 hour easy
Saturday
AM
track work; 3 x 1200m to 8 x 2000m; stretching
PM
1 hour easy
Sunday
AM
1 hour very easy
PM
none
Specific Workouts
Session Pace Specifics Workout Goal
6 x 800m 1:57/800m lap 1 at 1:04; lap 2 at 0:53 final lap kick
6-10 x 1000m 2:27/1000m
3 minutes recovery
3000m pace work
3 x 2000m 5:02/2000m
3 minutes recovery
5000m pace work
5 x 2000m 5:15/2000m 10,000m pace work
threshold 4:25-4:45/mile
15k - 30k (half marathon to marathon pace)
threshold
basic speed plyometrics and strides (100m) basic speed and kick
strength light weight lifting at high repetitions strength endurance
An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and
Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around
2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45.
THIS IS NOT HIS TRAINING!!! That guy who made his site needs to check his facts.
In Track and Field News Magazine, it clearly states Bekele LONGEST run is of 1hr45min duration.
he also trains at a safe pace the entire year, either right at his PR or slightly below and he does adequate recovery.
What issue of Track and Field News Magazine had a feature on his training? I would like to purchase that month's.
And he is questioned for his invicibility, well that wonder has been answered. Those workouts are insane. COmpare a week of dathan's regimen to bekele's and I believe there is a huge gap. Especially and obviously in the pace per workout.
BUMP
that long run is over 30 miles, is this for real?
My .02 wrote:
Kenenisa Bekele - Training
This page provides a general training plan used by Bekele as well as the rest of the
Ethiopian National Team.
Sample Weekly Schedule
Monday
AM
3 hour long run in the forest (5:40/mile)
PM
none
Tuesday
AM
1.5 hour run; stretching
PM
1 hour easy
Wednesday
AM
hard 15km - 30km run on roads (half marathon - marathon pace); stretching
PM
1 hour easy
Thursday
AM
sprints in spikes; jogging; long warmup; 20 minutes stretching
PM
1 hour easy
Friday
AM
15 - 20 x 400m hills with jog recovery; 15 - 20 minutes stretching
PM
1 hour easy
Saturday
AM
track work; 3 x 1200m to 8 x 2000m; stretching
PM
1 hour easy
Sunday
AM
1 hour very easy
PM
none
Specific Workouts
Session Pace Specifics Workout Goal
6 x 800m 1:57/800m lap 1 at 1:04; lap 2 at 0:53 final lap kick
6-10 x 1000m 2:27/1000m
3 minutes recovery
3000m pace work
3 x 2000m 5:02/2000m
3 minutes recovery
5000m pace work
5 x 2000m 5:15/2000m 10,000m pace work
threshold 4:25-4:45/mile
15k - 30k (half marathon to marathon pace)
threshold
basic speed plyometrics and strides (100m) basic speed and kick
strength light weight lifting at high repetitions strength endurance
An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and
Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around
2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45.
OK, anyone want to exercise their critical thinking skills here?
Let's see:
3 hour run at 5:40 - That's about 32 miles at basically an insane pace. Does anyone in the world train like this on a regular basis? Does this make any sense at all for a 5k-10k guy.
Uh, no. I don't think so.
hard 15km - 30km run on roads (half marathon - marathon pace)
half marathon is roughly 21 km. So he is doing at least 15 km at a pace equal to his absolute max 21 km pace...two days after running 32 miles at an insane pace?
Uh, no. I don't think so.
etc., etc., etc.
Get a Clue wrote:
My .02 wrote:Kenenisa Bekele - Training
This page provides a general training plan used by Bekele as well as the rest of the
Ethiopian National Team.
Sample Weekly Schedule
Monday
AM
3 hour long run in the forest (5:40/mile)
PM
none
Tuesday
AM
1.5 hour run; stretching
PM
1 hour easy
Wednesday
AM
hard 15km - 30km run on roads (half marathon - marathon pace); stretching
PM
1 hour easy
Thursday
AM
sprints in spikes; jogging; long warmup; 20 minutes stretching
PM
1 hour easy
Friday
AM
15 - 20 x 400m hills with jog recovery; 15 - 20 minutes stretching
PM
1 hour easy
Saturday
AM
track work; 3 x 1200m to 8 x 2000m; stretching
PM
1 hour easy
Sunday
AM
1 hour very easy
PM
none
Specific Workouts
Session Pace Specifics Workout Goal
6 x 800m 1:57/800m lap 1 at 1:04; lap 2 at 0:53 final lap kick
6-10 x 1000m 2:27/1000m
3 minutes recovery
3000m pace work
3 x 2000m 5:02/2000m
3 minutes recovery
5000m pace work
5 x 2000m 5:15/2000m 10,000m pace work
threshold 4:25-4:45/mile
15k - 30k (half marathon to marathon pace)
threshold
basic speed plyometrics and strides (100m) basic speed and kick
strength light weight lifting at high repetitions strength endurance
An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and
Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around
2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45.
OK, anyone want to exercise their critical thinking skills here?
Let's see:
3 hour run at 5:40 - That's about 32 miles at basically an insane pace. Does anyone in the world train like this on a regular basis? Does this make any sense at all for a 5k-10k guy.
Uh, no. I don't think so.
hard 15km - 30km run on roads (half marathon - marathon pace)
half marathon is roughly 21 km. So he is doing at least 15 km at a pace equal to his absolute max 21 km pace...two days after running 32 miles at an insane pace?
Uh, no. I don't think so.
etc., etc., etc.
I don´t for a second believe that KB does 3x2000 at basically his 3000 race pace. Anyone who has raced a 3000 knows how you feel after 2000 - you are really out on the edge, and to do that 2 more times in training. BS.
But he has done sessions like 10 x 1000 in 2.30, that's faster than 3000 pace. This is at 2400m/8000ft where he would probably run a 3000 in about 7.40?
No darling, his 3000m pace is 2:28 per km =7:25;79 :-)
Not at 8000ft it aint.
curious wrote:
What issue of Track and Field News Magazine had a feature on his training? I would like to purchase that month's.
Seriously do you remember? I remember an interview with him in T&FN but can never manage to locate it.
can someone please give us a training plan for kenenisa bekele that makes sense
1 post was removed from this page.