PROGRAM FOR THE GROUP OF YOUNG RUNNERS
Augustin Choge – Justus Kiprono – Ronald Kipchumba – Samson Kiplangat
(6 weeks from the beginning of December, before the cross season)
(1^ week)
Mon am: 1 hour easy running
pm: 1 hour easy running
Tue pm: 50min easy running + 100m x 10 uphill sprint (max. speed)
Wed pm: 1 hour 10min progressive running (from easy to fast)
Thu pm: 1 hour moderate pace
Fri am: 1 hour 20min progressive running (30min easy + 50min from 3min 40s to 3min pace)
Sat pm: 50min easy + 100m x 10 uphill sprint
Sun am: 2 hour easy (personal sensation)
(2^ week)
Mon am: 20min warm-up, 10k “medium pace” at 3min 15 > 3min05
Tue am: 1 hour easy
Wed am: 25 min warm-up, 3000m x 3 in 9’10” (rec 3min jog), 1000m x 3 in 2’55” (rec 1min30 jog)
Thu am: 1 hour progressive running (3min40 > 3min 20)
Fri am: 45min easy
pm: 45min easy
Sat am: 25min warm – up, 6 km climbing fast (gradient 7-10 % about)
Sun am: 1 hr easy jogging
(3^ week)
Mon pm: 1 hour easy
Tue pm: 20min warm-up, 20 times 60secs fast recov. 60secs easy
Wed am: 1 hour 10min moderate
Thu am: 20 min warm – up + 14 km at 3’20” / 3’10” (about 46 min fast)
Fri am: 1 hour easy
Sat am: 45min easy + 60secs uphill fast (recovery 3min walking) x 10 times
Sun am: 1 hour 40 moderate pace
(4^ week - block of volume)
Mon am: 20min warm-up, 2000m x 5 in 5min 55 (track) rec. 3min jogg.
pm: 40min easy
Tue am: 45min easy + 10 x 100m sprint climbing
pm: 45min easy
Wed am: 1 hr 10min progressive
pm: 1 hr easy
Thu am: 20min warm–up, 40min fast with short variations (40secs about every 3min) on cross country ground
pm: 20min warm – up - (Track) : With recovery 3 min jogging :3000m (8’40”) + 2000m (5’46”) + 1000m (2’45”)
Fri am: 1 hour easy
pm: 1 hour easy
Sat am: 1 hour easy
pm: 1 hour easy
Sun am: 30min easy
pm: 6 km climbing fast (same course of previous Sat.)
(5^ week - second period of volume)
Mon am: 45min easy
pm: 45 min easy
Tue am: 1 hour easy
pm: 40 min easy + 10 x 100m sprint uphill
Wed am: 25min warm-up, 4 groups of 400m x 5 (rec. between the tests :60secs - between the groups : 4 min) in 64" / 64" / 64" / 64" / 61" the last, for every group)
pm: 40min regeneration
Thu am: 1 hour easy running
pm: 1 hour easy running
Fri am: 1 h 10min progressive running
pm: 40min easy + 10 x 100m sprint uphill
Sat am: 1 h 20min with short variations (30 / 40 secs) every 3min about
pm: 45min easy
Sun am: 40min easy
pm: 10 km very fast on cross country ground
(6^ week)
Mon am: 1 hr easy regeneration
Tue am: 50min easy + 10 x 100 sprint climbing
Wed am: 1 hr moderate
Thu am: 1 hr easy
Fri am: 45min easy
Sat am: 25min warm – up, 12 km (road) at 3’10” pace
pm: 25min warm – up + 10 x 1’30” fast climbing, recovery 3’ / 4’
Sun am: 50min easy