Renato Canova - Can you provide any insights to Kwemoi's training?

Renato Canova wrote:

Ronald started his training after going back TO Kenya from Japan, at the beginning of January. He had a contract with one Japanese Club[NO COMMA BEFORE THAT], that terminated on 1st April, but already informed the Club itself about his willingNESS to terminate it : if you want to be one of the top 3 in the world on track, you can't follow the JAPANESE CLUB SYSTEMsystem of Japanese Clubs, where GOOD training conditions for track, and THE possibility to frequently run at THE top level, don't exist.

In Iten, he is followed on A daily basis, by myself personally when I'm there (for example, from the beginning of January till 10th April, when I went TO Boston) or by my assistant coach, John Litei (formerly bronze medal for 800m in Commonwealth Games 2006), of course following my programs, WHICHthat never include training plans longer than 2 weeks, since we need to prepare technical strategies, in their particulars, looking at the real situation, not REMAIN ONat the theorETical level THINKING THAT AN ATHLETE CAN RELY ON A LONG-TERM PROGRAMwe supposed an athlete can reach in a long term program, without knowing too many facts that are out of our control at the time of the proposal (bad weather, family problems, injuries, sicknesses, days of training cancelled TO GO TO for going Nairobi TOin some Embassy for Visas, etc...).

TheOUR global strategy is based on two FUNDAMENTALfoundamental goals : to increase [CUT-the] aerobic power, BY using [CUT-also] sessions of long run at moderate and fast pace, and, at the same time, to develop [CUT-the] SPEED ENDURANCE with A big volumesVOLUME of medium-fast tests on track.

In my project, according TO my experiences and my mentality, an AEROBIC ANIMAL like Ronald needs to work on a wide range of solutions, and needs to OVERCOMEcancel every kind of FRIGHT[FEAR] about THE volume of training and THE length of the distances, GETTING USED TO VARIED TRAINING THAT HITS EVERY MAJOR PHYSICAL SYSTEMmaking normal in his life a type of training including different type of training.

The volume of km he normally runS every week can vary from 180 TOand 210, depending on the week. We don't use classic microcycles, or a "symmetric system", with some type of training repeated every week inON the same days (for example, track on Tuesday, fartlek on Thursday, long run on Saturday), but a detailed plan, with A different number of days of recovery, depending on the intensity of the workouts.

I can give some example of training, starting from March :

Wed, 1 : 6 x 1600m in 4'41"5 - 4'37"1 - 4'37"0 - 4'35"5 - 4'36"0 - 4'36"6 with 2'30" recovery

Mon, 6 : 10 km in 30'22" (15'13" + 15'09")

Wed, 8 : 2 x 3000 in 8'49"3 - 8'57"0 + 3 x 2000m in 5'56"5 - 5'50"9 - 5'54"2 (rec, 2'30") + 3 x 1000 in 2'53"2 - 2'52"2 - 2'51"6 (rec. 2')

Fri, 10 : 10 km in 30'39" (afternoon)

Sun, 12 : Track of tartan TARTAN TRACK in Iten : 30 x 200m (rec. 200m jogging in 1'05" / 1'15") in : 27" - 26"7 - 26"6 - 28" - 27" - 27"4 - 26"8 - 27"5 - 27"1 - 27"3 - 26"8 - 27"3 - 26"9 - 27"3 - 26"5 - 27"5 - 26"8 - 27" - 26"7 - 27"5 - 26"5 - 27"9 - 26"2 - 28" - 25"9 - 27"7 - 25"7 - 28"2 - 26" - 23"3

In this training, the 200m slower were paced by Noah Kipkemboi, a new guy working with Ronald and very good inAT long distances, the faster by Ronald. I asked HIM to run fast the last 200m, and he closed in 23"3, showing that HE is able to maintain a high level of speed alsoEVEN when the goal of training is to increase [CUT-the] long endurance.

On Wed, 15, I put him together with Marathon runners like Geoffrey Kirui (winner of Boston) and Abel Kirui (winner of Chicago last year), for a special block with 41 km in the day, with these workouts :

Morning : 10 km in 32'41" + 10 km in 30'15"

Afternoon : 10 km in 33'40" + 7 x 1000m on track (rec. 1'30") in 2'56" - 2'58" - 2'55"6 - 2'55" - 2'54"2 - 2'56"3 - 2'51"5

Sat, 18 : 2 x 10 x 400m (rec. among the sets 8') with rec. in between 1', in : 61" - 64"4 - 63"1 - 65"1 - 62"1 - 63"2 - 62"9 - 62"8 - 63"6 - 63"6 (this first set with training shoes) -

The second sets using spikes : 61"2 - 61"7 - 61"8 - 61"3 - 61"1 - 61"3 - 61" - 60" - 59"4 - 55"

Tue, 21 : 6 x 1000m (rec. 2'45") in 2'38"1 - 2'37" - 2'39"3 - 2'38"1 - 2'36"3 - 2'37"3. Rest of 6' - 4 x 300m (rec. 30"/38") in : 42"8 - 42"3 - 41" - 41"3

Ronald went TO Japan for 10 days TO FINISHfor finishing the documents necessary for the termination of theHIS contract (and TO RECEIVEfor receiving the remaining money that the Club had to give him). The last day of the contract he ran THE KANAGURI MEMORIAL in Kumamoto the Kanaguri Memorial in 5000m, winning in 13'24"42 as training, with the last 200m in 24"8.

Now these are the main sessions in April :

Sun, 9 : 25 km on hilly course in 1 h 31'40" (average 3'40")

Tue, 11 : 10 x 1200m (rec. 2') in : 3'23"6 - 3'26"1 - 3'23"1 - 3'24" - 3'24"1 - 3'23"4 - 3'26"3 - 3'25"4 - 3'21"6 - 3'21"4. After 6' rest, 600m in 1'22"3

Thu, 13 : 30 km in 1 h 40'24" (average 3'21"/km)

Sat, 15 : 5 x 600 (rec. 1' + 1'30" + 2' + 2'30") in : 1'33"2 - 1'33"4 - 1'28"5 - 1'27"6 - 1'24"1

Tue, 18 (afternoon) : 3 x 2000m (rec. 3') in 5'40"2 - 5'32"5 - 5'38"9

Rest 5' - 10 x 400m (rec. 1') in : 59"2 - 62"0 - 61"1 - 58"9 - 59"7 - 59"7 - 58"7 - 59"2 - 60" - 53"1

Thu, 20 : 1 h Fartlek (20 times 1'/1' + 20 times 30"/30") (18,840 km)

Thu, 27 : 5 x 1200m (rec. 2'45") in 3'15"2 - 3'15"1 - 3'12"3 - 3'14" - 3'13"1

Rest 6' - 5 x 600m (rec. 2'45") in 1'25"4 - 1'27"5 - 1'29"2 - 1'28"8 - 1'29"7

(legs very tired)

Sat, 29 : 1 h moderate + 8 km in 23'52"

Mon, 1.05 (last workout before Doha) : 10 x 400m (rec. 2'30") in :

55"3 - 54"3 - 55"5 - 54"2 - 54"3 - 54"9 - 55" - 55"1 - 54"2 - 53"1

AS YOU CAN SEE, THE TRACK SPEED BECOMES FASTER STEP BY STEP BUT WE ARE STILL FAR FROM SPECIFIC SPEED ENDURANCE TRAININGHow it's possible to see, the speed on track becomes faster step by step, but we are still far from the SPECIFIC SPEED ENDURANCE TRAINING.

The next competition will be the Mile, in Eugene, on 27th May (Prefontaine).

cvxxvzc wrote:

Renato, your English is very good. Just check out a few corrections below (e.g. adding 'to' before a place someone is going to; using to or at instead of in, etc.). My motivation for giving you a few corrections is to help you get a book contract for a book in English on your coaching career, with plenty of training schedules, advice and anecdotes from the Kenyan period of your life. I know that everyone here would be very interested in buying a book like that.

Renato Canova wrote:

Ronald started his training after going back TO Kenya from Japan, at the beginning of January. He had a contract with one Japanese Club[NO COMMA BEFORE THAT], that terminated on 1st April, but already informed the Club itself about his willingNESS to terminate it : if you want to be one of the top 3 in the world on track, you can't follow the JAPANESE CLUB SYSTEMsystem of Japanese Clubs, where GOOD training conditions for track, and THE possibility to frequently run at THE top level, don't exist.

In Iten, he is followed on A daily basis, by myself personally when I'm there (for example, from the beginning of January till 10th April, when I went TO Boston) or by my assistant coach, John Litei (formerly bronze medal for 800m in Commonwealth Games 2006), of course following my programs, WHICHthat never include training plans longer than 2 weeks, since we need to prepare technical strategies, in their particulars, looking at the real situation, not REMAIN ONat the theorETical level THINKING THAT AN ATHLETE CAN RELY ON A LONG-TERM PROGRAMwe supposed an athlete can reach in a long term program, without knowing too many facts that are out of our control at the time of the proposal (bad weather, family problems, injuries, sicknesses, days of training cancelled TO GO TO for going Nairobi TOin some Embassy for Visas, etc...).

TheOUR global strategy is based on two FUNDAMENTALfoundamental goals : to increase [CUT-the] aerobic power, BY using [CUT-also] sessions of long run at moderate and fast pace, and, at the same time, to develop [CUT-the] SPEED ENDURANCE with A big volumesVOLUME of medium-fast tests on track.

In my project, according TO my experiences and my mentality, an AEROBIC ANIMAL like Ronald needs to work on a wide range of solutions, and needs to OVERCOMEcancel every kind of FRIGHT[FEAR] about THE volume of training and THE length of the distances, GETTING USED TO VARIED TRAINING THAT HITS EVERY MAJOR PHYSICAL SYSTEMmaking normal in his life a type of training including different type of training.

The volume of km he normally runS every week can vary from 180 TOand 210, depending on the week. We don't use classic microcycles, or a "symmetric system", with some type of training repeated every week inON the same days (for example, track on Tuesday, fartlek on Thursday, long run on Saturday), but a detailed plan, with A different number of days of recovery, depending on the intensity of the workouts.

I can give some example of training, starting from March :

Wed, 1 : 6 x 1600m in 4'41"5 - 4'37"1 - 4'37"0 - 4'35"5 - 4'36"0 - 4'36"6 with 2'30" recovery

Mon, 6 : 10 km in 30'22" (15'13" + 15'09")

Wed, 8 : 2 x 3000 in 8'49"3 - 8'57"0 + 3 x 2000m in 5'56"5 - 5'50"9 - 5'54"2 (rec, 2'30") + 3 x 1000 in 2'53"2 - 2'52"2 - 2'51"6 (rec. 2')

Fri, 10 : 10 km in 30'39" (afternoon)

Sun, 12 : Track of tartan TARTAN TRACK in Iten : 30 x 200m (rec. 200m jogging in 1'05" / 1'15") in : 27" - 26"7 - 26"6 - 28" - 27" - 27"4 - 26"8 - 27"5 - 27"1 - 27"3 - 26"8 - 27"3 - 26"9 - 27"3 - 26"5 - 27"5 - 26"8 - 27" - 26"7 - 27"5 - 26"5 - 27"9 - 26"2 - 28" - 25"9 - 27"7 - 25"7 - 28"2 - 26" - 23"3

In this training, the 200m slower were paced by Noah Kipkemboi, a new guy working with Ronald and very good inAT long distances, the faster by Ronald. I asked HIM to run fast the last 200m, and he closed in 23"3, showing that HE is able to maintain a high level of speed alsoEVEN when the goal of training is to increase [CUT-the] long endurance.

On Wed, 15, I put him together with Marathon runners like Geoffrey Kirui (winner of Boston) and Abel Kirui (winner of Chicago last year), for a special block with 41 km in the day, with these workouts :

Morning : 10 km in 32'41" + 10 km in 30'15"

Afternoon : 10 km in 33'40" + 7 x 1000m on track (rec. 1'30") in 2'56" - 2'58" - 2'55"6 - 2'55" - 2'54"2 - 2'56"3 - 2'51"5

Sat, 18 : 2 x 10 x 400m (rec. among the sets 8') with rec. in between 1', in : 61" - 64"4 - 63"1 - 65"1 - 62"1 - 63"2 - 62"9 - 62"8 - 63"6 - 63"6 (this first set with training shoes) -

The second sets using spikes : 61"2 - 61"7 - 61"8 - 61"3 - 61"1 - 61"3 - 61" - 60" - 59"4 - 55"

Tue, 21 : 6 x 1000m (rec. 2'45") in 2'38"1 - 2'37" - 2'39"3 - 2'38"1 - 2'36"3 - 2'37"3. Rest of 6' - 4 x 300m (rec. 30"/38") in : 42"8 - 42"3 - 41" - 41"3

Ronald went TO Japan for 10 days TO FINISHfor finishing the documents necessary for the termination of theHIS contract (and TO RECEIVEfor receiving the remaining money that the Club had to give him). The last day of the contract he ran THE KANAGURI MEMORIAL in Kumamoto the Kanaguri Memorial in 5000m, winning in 13'24"42 as training, with the last 200m in 24"8.

Now these are the main sessions in April :

Sun, 9 : 25 km on hilly course in 1 h 31'40" (average 3'40")

Tue, 11 : 10 x 1200m (rec. 2') in : 3'23"6 - 3'26"1 - 3'23"1 - 3'24" - 3'24"1 - 3'23"4 - 3'26"3 - 3'25"4 - 3'21"6 - 3'21"4. After 6' rest, 600m in 1'22"3

Thu, 13 : 30 km in 1 h 40'24" (average 3'21"/km)

Sat, 15 : 5 x 600 (rec. 1' + 1'30" + 2' + 2'30") in : 1'33"2 - 1'33"4 - 1'28"5 - 1'27"6 - 1'24"1

Tue, 18 (afternoon) : 3 x 2000m (rec. 3') in 5'40"2 - 5'32"5 - 5'38"9

Rest 5' - 10 x 400m (rec. 1') in : 59"2 - 62"0 - 61"1 - 58"9 - 59"7 - 59"7 - 58"7 - 59"2 - 60" - 53"1

Thu, 20 : 1 h Fartlek (20 times 1'/1' + 20 times 30"/30") (18,840 km)

Thu, 27 : 5 x 1200m (rec. 2'45") in 3'15"2 - 3'15"1 - 3'12"3 - 3'14" - 3'13"1

Rest 6' - 5 x 600m (rec. 2'45") in 1'25"4 - 1'27"5 - 1'29"2 - 1'28"8 - 1'29"7

(legs very tired)

Sat, 29 : 1 h moderate + 8 km in 23'52"

Mon, 1.05 (last workout before Doha) : 10 x 400m (rec. 2'30") in :

55"3 - 54"3 - 55"5 - 54"2 - 54"3 - 54"9 - 55" - 55"1 - 54"2 - 53"1

AS YOU CAN SEE, THE TRACK SPEED BECOMES FASTER STEP BY STEP BUT WE ARE STILL FAR FROM SPECIFIC SPEED ENDURANCE TRAININGHow it's possible to see, the speed on track becomes faster step by step, but we are still far from the SPECIFIC SPEED ENDURANCE TRAINING.

The next competition will be the Mile, in Eugene, on 27th May (Prefontaine).

Renato Canova wrote:

Ronald started his training after going back Kenya from Japan, at the beginning of January. He had a contract with one Japanese Club, that terminated on 1st April, but already informed the Club itself about his willing to terminate it : if you want to be one of the top 3 in the world on track, you can't follow the system of Japanese Clubs, where training conditions for track, and possibility to frequently run at top level, don't exist.

In Iten, he is followed on daily basis, by myself personally when I'm there (for example, from the beginning of January till 10th April, when I went Boston) or by my assistant coach, John Litei (formerly bronze medal for 800m in Commonwealth Games 2006), of course following my programs, that never include training plans longer than 2 weeks, since we need to prepare technical strategies, in their particulars, looking at the real situation, not at the theorical level we supposed an athlete can reach in a long term program, without knowing too many facts that are out of our control at the time of the proposal (bad weather, family problems, injuries, sicknesses, days of training cancelled for going Nairobi in some Embassy for Visas, etc...).

The global strategy is based on two foundamental goals : to increase the aerobic power, using also sessions of long run at moderate and fast pace, and, at the same time, to develop the SPEED ENDURANCE with big volumes of medium-fast tests on track.

In my project, according my experiences and my mentality, an AEROBIC ANIMAL like Ronald needs to work on a wide range of solutions, and needs to cancel every kind of FRIGHT about volume of training and length of the distances, making normal in his life a type of training including different type of training.

The volume of km he normally run every week can vary from 180 and 210, depending on the week. We don't use classic microcycles, or a "symmetric system", with some type of training repeated every week in the same days (for example, track on Tuesday, fartlek on Thursday, long run on Saturday), but a detailed plan, with different number of days of recovery, depending on the intensity of the workouts.

I can give some example of training, starting from March :

Wed, 1 : 6 x 1600m in 4'41"5 - 4'37"1 - 4'37"0 - 4'35"5 - 4'36"0 - 4'36"6 with 2'30" recovery

Mon, 6 : 10 km in 30'22" (15'13" + 15'09")

Wed, 8 : 2 x 3000 in 8'49"3 - 8'57"0 + 3 x 2000m in 5'56"5 - 5'50"9 - 5'54"2 (rec, 2'30") + 3 x 1000 in 2'53"2 - 2'52"2 - 2'51"6 (rec. 2')

Fri, 10 : 10 km in 30'39" (afternoon)

Sun, 12 : Track of tartan in Iten : 30 x 200m (rec. 200m jogging in 1'05" / 1'15") in : 27" - 26"7 - 26"6 - 28" - 27" - 27"4 - 26"8 - 27"5 - 27"1 - 27"3 - 26"8 - 27"3 - 26"9 - 27"3 - 26"5 - 27"5 - 26"8 - 27" - 26"7 - 27"5 - 26"5 - 27"9 - 26"2 - 28" - 25"9 - 27"7 - 25"7 - 28"2 - 26" - 23"3

In this training, the 200m slower were paced by Noah Kipkemboi, a new guy working with Ronald and very good in long distances, the faster by Ronald. I asked to run fast the last 200m, and he closed in 23"3, showing that is able to maintain a high level of speed also when the goal of training is to increase the long endurance.

On Wed, 15, I put him together with Marathon runners like Geoffrey Kirui (winner of Boston) and Abel Kirui (winner of Chicago last year), for a special block with 41 km in the day, with these workouts :

Morning : 10 km in 32'41" + 10 km in 30'15"

Afternoon : 10 km in 33'40" + 7 x 1000m on track (rec. 1'30") in 2'56" - 2'58" - 2'55"6 - 2'55" - 2'54"2 - 2'56"3 - 2'51"5

Sat, 18 : 2 x 10 x 400m (rec. among the sets 8') with rec. in between 1', in : 61" - 64"4 - 63"1 - 65"1 - 62"1 - 63"2 - 62"9 - 62"8 - 63"6 - 63"6 (this first set with training shoes) -

The second sets using spikes : 61"2 - 61"7 - 61"8 - 61"3 - 61"1 - 61"3 - 61" - 60" - 59"4 - 55"

Tue, 21 : 6 x 1000m (rec. 2'45") in 2'38"1 - 2'37" - 2'39"3 - 2'38"1 - 2'36"3 - 2'37"3. Rest of 6' - 4 x 300m (rec. 30"/38") in : 42"8 - 42"3 - 41" - 41"3

Ronald went Japan for 10 days for finishing the documents necessary for the termination of the contract (and for receiving the remaining money that the Club had to give him). The last day of the contract he ran in Kumamoto the Kanaguri Memorial in 5000m, winning in 13'24"42 as training, with the last 200m in 24"8.

Now these are the main sessions in April :

Sun, 9 : 25 km on hilly course in 1 h 31'40" (average 3'40")

Tue, 11 : 10 x 1200m (rec. 2') in : 3'23"6 - 3'26"1 - 3'23"1 - 3'24" - 3'24"1 - 3'23"4 - 3'26"3 - 3'25"4 - 3'21"6 - 3'21"4. After 6' rest, 600m in 1'22"3

Thu, 13 : 30 km in 1 h 40'24" (average 3'21"/km)

Sat, 15 : 5 x 600 (rec. 1' + 1'30" + 2' + 2'30") in : 1'33"2 - 1'33"4 - 1'28"5 - 1'27"6 - 1'24"1

Tue, 18 (afternoon) : 3 x 2000m (rec. 3') in 5'40"2 - 5'32"5 - 5'38"9

Rest 5' - 10 x 400m (rec. 1') in : 59"2 - 62"0 - 61"1 - 58"9 - 59"7 - 59"7 - 58"7 - 59"2 - 60" - 53"1

Thu, 20 : 1 h Fartlek (20 times 1'/1' + 20 times 30"/30") (18,840 km)

Thu, 27 : 5 x 1200m (rec. 2'45") in 3'15"2 - 3'15"1 - 3'12"3 - 3'14" - 3'13"1

Rest 6' - 5 x 600m (rec. 2'45") in 1'25"4 - 1'27"5 - 1'29"2 - 1'28"8 - 1'29"7

(legs very tired)

Sat, 29 : 1 h moderate + 8 km in 23'52"

Mon, 1.05 (last workout before Doha) : 10 x 400m (rec. 2'30") in :

55"3 - 54"3 - 55"5 - 54"2 - 54"3 - 54"9 - 55" - 55"1 - 54"2 - 53"1

How it's possible to see, the speed on track becomes faster step by step, but we are still far from the SPECIFIC SPEED ENDURANCE TRAINING.

The next competition will be the Mile, in Eugene, on 27th May (Prefontaine).