Renato Canova wrote:
About Geoffrey Kirui, during the first period (lasting from 6 to 3 months before the Marathon) I give him some indication, and he trains for his own following the key workouts I gave him, deciding the days of recovery according his own feeling.
We start the REAL preparation for the Marathon about 3 months before the race (in the case of Boston we'll start on 10th Jan).
During the special and specific period Geoffrey follows a more precise schedule, that I prepare week after week, and we have one session every week together (sometimes I go Keringet, which is 4 and half hours by car from Iten, sometimes he comes Iten, when we have specific training at Marathon speed).
In Keringet it's possible to train for increasing the general resistance and the strength endurance, but isn't possible to run really fast, because there is no one meter flat. So, sometimes we use the track, which is the only flat area available.
But, during the last 12 weeks, we need some specific workout at Marathon Pace, and this is possible in Iten or courses near Iten (Moiben, Kaptuli, Nangili).
It's true he ran a little mileage, and I try to move him, "pole pole", to a higher volume. But this process has to be gradual, having as final goal the best preparation for Olympics 2020.
Thanks for your posts. What kind of workouts would Geoffrey be doing 4-5 months before the race, like between November or December until you start with him in January?
He will be doing key workouts like 20 x 400s at 63-64 sec with easy walk rest down to 120 bpm, and long LT intervals 800-2000m at 69-70 sec/ 400m , also with individual rest down to 120 bpm. A total of mostly 90 mpw. I handle this preparation months and then it`s easy for Renato to just take over. :)