This is the plan Caleb followed from the beginning of January. Remember he had 3 competitions, on 30 Jan, 1 Feb and 6 Feb.
TRAINING PROGRAM FOR CALEB NDIKU (8 Jan - 26 Jan)
Wed, 8.01 : a) 1 hr 10’ progressive
b) 40’ easy + 15 x 80m sprint uphill
Thu, 9.01 : a) 1600m in 4’08” (rec. 6’) + 5 x 200m in 27” (rec. 1’) – (rec. 5’) –
1200m in 3’04” (rec. 6’) + 5 x 200m in 27” (rec. 1’) – (rec. 5’) –
800m in 1’58” (rec. 6’) + 1 x 300m max speed
b) 40’ easy
Fri, 10.01 : a) 1 hr moderate
b) 40’ easy + technical exercises
Sat, 11.01 : a) 1 hr 15’ long run with easy variations of speed lasting 30” / 45”
b) 30’ easy + Gym (mobility, stretching, reactivity)
Sun, 12.01 : 1 hr 20’ easy run
Mon, 13.01 : a) 40’ easy + 12 – 15 x 80m sprint uphill (max speed)
b) 1 hr easy run
Tue, 14.01 : a) 10 x 300m in 45” (rec. 1’30”) – (rest 6’ / 8’) – 3000m in 8’36” (rest 6’ / 8’) –
5 x 300m in 42” > 41” (rec. 3’ / 4’)
b) 40’ easy
Wed, 15.01 : a) 1 hr 10’ easy
b) 30’ easy + Gym (exercises for strength with machines and light weights)
Thu, 16.01 : a) 50’ easy
b) 40’ easy
Fri, 17.01: a) Special Block - 6 km at 3’20” in 20’ + 10 x 1000m in 2’50” (rec. 2’)
b) Special Block - 6 km at 3’20” in 20’ + 4 x 600m in 1’27” > 1’24” (rec. 6’/8’)
Sat, 18.01 : a) 1 hr easy regeneration
b) 40’ easy
Sun, 19.01 : 1 hr easy with short variations of speed
Mon, 20.01 : a) 1 hr 20’ easy run
b) 30’ easy + 10 x 80m sprint uphill (max speed)
Tue, 21.01 : a) 4 sets of (600 / 500 / 400 / 300m), rec. 2’ between tests and 5’/6’ among sets,
in 1’30” – 1’14” – 58” – 42”
b) 40’ easy run
Wed, 22.01 : a) 1 hr easy run
b) 50’ easy + 15-20 strides (in progression) of about 100-120m
Thu, 23.01 : a) 1 hr 10’ with short variations of speed
b) 40’ easy + technical exercises
Fri, 24.01 : a) 5 x 1000m (track) alternating 200m in 29” / 200m in 34”(29” / 63” / 1’32” / 2’06” / 2’35”) rec. 5’/6’
b) 40’ easy run
Sat, 25.01 : a) 1 hr 20’ moderate (21 km)
b) 40’ easy run
Sun, 26.01 : Rest or 1 hr easy