John Ngugi.

If you can find 'Train Hard Win Easy' there's data in that.

His secret was EPO

this is the training sample shown in train hard win easy:

this is just his main session, he would have at least one other shorter run.

day 1- 40-50 min easy

day 2- hill work-repeats up a steep 300m gradiet

day 3- 2hrs ending hard

day 4-10x1km, cross country, short rest

day 5- 70 min steady

day 6-some form of hill work

day 7-fartlek or intervals (15x400m, short jog rest)

day 8- 70 min steady

day 9- cross country intervals(10x1km-shortjog rest)

day 10- 1hr steady

day 11- hill work, 25x200m

day 12- 1hr, strong finish

day 13- long run 90min

day 14-fartlek over 15km, hilly terrain

they also give a few track workouts he would do:

20-30x400m in 62-65 w/ 100jog rest

15-20x1km in 2:40-50 w/ 200m jog rest

3x5k in under 15min, 3 min rest

10x800 in 2min w/ equal recovery.

i dont buy these track workouts so much. especially the last one. those are some killer workouts, except the 3x5k which i think wouldn't be very hard for him at all. it is clear though that he trained very hard

Thanks.

You usually hear reports that Ngugi would run four times a day

4x? Wow.

Ngugi was as tough as they come. I saw him win Worlds in Boston in 92, just taking apart a deep field of the best of that era. All I can remember is his face with frozen spittle around his mouth, and just a singlet on, in that cold pulling away from everyone with his unrelenting stride.

I was also at that meet at I recall him not looking like he was running fast. He look like molten lava just flowing over the ground while everyone else seemed to look like they were sprinting to catch up, yet could not.

In an interview once he was talking about his form and he said women and children ran away sreaming when he ran by.

He was simply awesome nad his "drug" problems were a joke. He was cleared, but his career was over and he was disallusioned with the sport.