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
After reading this i realized it was crap. can somebody actually give me a training plan that he actually did. i am pretty sure he didnt do a long run of 3 hours.