His training doesn't raise any red flags. It looks consistent, crazy and incredible, but it's built over the years and after all, he paid the price for such high mileage training.
His training doesn't raise any red flags. It looks consistent, crazy and incredible, but it's built over the years and after all, he paid the price for such high mileage training.
casualobserver wrote:
His training doesn't raise any red flags. It looks consistent, crazy and incredible, but it's built over the years and after all, he paid the price for such high mileage training.
What price $ was that ..?
what is missing in the schedule is the altitude, terrain, which is a big deal.
essentially you have energy reservoir building 4 days, and 2 days of quality at race pace, or equivalently better at altitude.
also, this schedule works if you have a background, ability to run 13 low 26 high 10k.
in other words you have ample speed already, and can bring it to the surface with rest.
if you want to develop into a world class marathoner using this technique, schedule alone.
forget it.
high mileage doesn't mean much, if you can recover.
if you're not recovering, you're doomed.
i did 100 miles per week with quality, struggled on 80.
mutai training echos an untried schedule i had, which i based on the two essentials of the marathon,
an adaptation to race pace.
an adaptation of energy reserves.
also the complete rest day is in theory correct, or opinion.
i was thinking you would have 30k per day average at 6 minutes up and down at altitude, or whatever.
one long run.
2 workouts, intervals at faster than race pace mile, or kms, maybe uphill.
another 5 or 10 k repeats at race pace two 10ks of 4 x 5km.
on top, you have your yoga, massage, extreme rest, nutrition.
longjack wrote:
what is missing in the schedule is the altitude, terrain, which is a big deal.
essentially you have energy reservoir building 4 days, and 2 days of quality at race pace, or equivalently better at altitude.
also, this schedule works if you have a background, ability to run 13 low 26 high 10k.
in other words you have ample speed already, and can bring it to the surface with rest.
if you want to develop into a world class marathoner using this technique, schedule alone.
forget it.
Altitude is the same as Iten 2400-2500m. Terrain is not that flat in the area, we can assume it being undulating. Slight up and downs.
I have to agree with you, recovery is what makes the difference. While i think you can get better at marathoning by echoing this schedule, i don't think it's the best to develop, only if you already master the distance.
G.Mutai was definitely capable of running under 27min for 10000m, he never really wanted it or gave it a shot. I think he had the ability to run 26:4x when in top top shape, no doubt.
I'm curious what Rupp is running these days for Chicago, do you think his schedule is similar/harder than Geoffrey's?
Interesting to see he followed up the Boston Marathon with quite some training.
MON APRIL 18, 2011 - Boston Marathon - 2:03:02 CR - 1st
Afterwards, a 10-week training plan for the Boston B.A.A 10K(JUN 26, 2011)
starts.
WEEK 1 - 100 KM/62 MILES
----------------------------------------------------
MON - AM - Boston Marathon - 2:03:02 CR - 1st
PM - REST + CELEBRATION
TUE - AM - REST
PM - REST + TRAVEL
WED - AM - REST + TRAVEL
PM - REST
THU - AM - 10km easy 40min
PM - 10km easy 40min
FRI - AM - 10km easy 40min
PM - 10km easy 40min
SAT - AM - 6km Warm-up - 30min + 5x1km at 2:50/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 2 - 144 KM/89 MILES
----------------------------------------------------
MON - AM - 16km easy 1hr04min
PM - 10km easy 40min
TUE - AM - 6km Warm-up - 30min + 5k in 14:10, 5' easy jogging +
6km cool-down - 30min
PM - REST
WED - AM - 16km easy 1hr04min
PM - 10km easy 40min
THU - AM - 30km Tempo Run: 1hr43min
PM - REST
FRI - AM - 16km easy 1hr04min
PM - 10km easy 40min
SAT - AM - 6km Warm-up - 30min + 5x1km at 2:50/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 3 - 178 KM/111 MILES
----------------------------------------------------
MON - AM - 20km easy 1hr20min
PM - 10km easy 40min
TUE - AM - 6km Warm-up - 30min + 4x2km at 2:55/km with 3' easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 10km easy 40min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 12km easy 48min
SAT - AM - 6km Warm-up - 30min + 10x1km at 2:57/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 4 - 184 KM/114 MILES
----------------------------------------------------
MON - AM - 20km easy 1hr20min
PM - 10km easy 40min
TUE - AM - 6km Warm-up - 30min + 6x1km at 2:52/km with 2' easy jogging
between reps + 6km cool-down - 30min
PM - 10km easy 40min
WED - AM - 20km easy 1hr20min
PM - 12km easy 48min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 12km easy 48min
SAT - AM - 6km Warm-up - 30min + 5x1km at 2:50/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 5 - 188 KM/117 MILES
----------------------------------------------------
MON - AM - 20km easy 1hr20min
PM - 10km easy 40min
TUE - AM - 6km Warm-up - 30min + 2x5km at 2:58/km with 6' easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 15km easy 60min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 15km easy 60min
SAT - AM - 6km Warm-up - 30min + 10x1km at 2:58/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 6 - 188 KM/117 MILES
----------------------------------------------------
MON - AM - 20km easy 1hr20min
PM - 10km easy 40min
TUE - AM - 6km Warm-up - 30min + 4x2km at 2:55/km with 3' easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 15km easy 60min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 15km easy 60min
SAT - AM - 6km Warm-up - 30min + 12x1km at 3:00/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 7 - 188 KM/117 MILES
----------------------------------------------------
MON - AM - 23km easy 1hr32min
PM - 14km easy 56min
TUE - AM - 6km Warm-up - 30min + 2x6km at 3:00/km with 6' easy jogging
between reps + 6km cool-down - 30min
PM - 10km easy 40min
WED - AM - 20km easy 1hr20min
PM - 15km easy 60min
THU - AM - 30km Tempo Run: 1hr39min
PM - 10km easy 40min
FRI - AM - 20km easy 1hr20min
PM - 15km easy 60min + TRAVEL
SAT - AM - Nairobi Kenyan Police Ch. 5K - 13:52 - 4th
PM - REST + TRAVEL
SUN - AM - REST
PM - REST
WEEK 8 - 167 KM/104 MILES
----------------------------------------------------
MON - AM - 26km moderate 1hr30min
PM - REST
TUE - AM - 6km Warm-up - 30min + 5x1km at 2:53/km with 60" easy jogging
between reps + 4x400m in 56s with 60" rest + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 10km easy 40min
THU - AM - 40km Tempo Run: 2hr25min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 10km easy 40min
SAT - AM - 6km Warm-up - 30min + 6x1km at 2:40/km with 3' easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 9 - 161 KM/100 MILES
----------------------------------------------------
MON - AM - 25km moderate 1hr27min
PM - REST
TUE - AM - 6km Warm-up - 30min + 13x1km at 2:50/km with 90" easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 10km easy 40min
THU - AM - 30km Tempo Run: 1hr41min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - REST
SAT - AM - 6km Warm-up - 30min + 12x1km at 2:58/km with 1' easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 10 - 74 KM/46 MILES
----------------------------------------------------
MON - AM - 6km Warm-up - 30min + 10x1km at 2:50/km with 2' easy jogging
between reps + 6km cool-down - 30min
PM - REST + TRAVEL
TUE - AM - REST + TRAVEL
PM - REST
WED - AM - 16km moderate 55min
PM - REST
THU - AM - 6km moderate 20min
PM - 6km easy 24min
FRI - AM - 6km easy 24min
PM - REST
SAT - AM - 4km easy 16min
PM - REST
SUN - AM - Boston B.A.A 10K - 27:19 CR - 1st
PM - REST + CELEBRATION
Incredible training.
Consistent high mileage off 6 days and only doubling a few times a week.
Mzungu,
Thanks so much for sharing these logs. Great examples of the type of training that changed the marathon even in 2009-2012.
Do you have logs from earlier in 2011 when Geoffrey was running XC at a high level while building up to Boston? Thanks.
Is the training very different from what was done before or is simply that more talented (read East Africans) are now running the marathon?
yyy wrote:
Is the training very different from what was done before or is simply that more talented (read East Africans) are now running the marathon?
From what I've read most Kenyans either just jog or take Sun competently off.
Now the classic Kenyan schedule looks something like this from what I've read:
Sun off or light jog
Mon am 20 k in a progression manner, often average is below 3:30 per kilometer
pm easy jog
Tues am track pm easy jog or off
Wed am one hour moderate pm easy jog
Thurs am fartlek pm off or easy jog
Fri am one hour easy pm off or easy jog
Sat long steady run p m off
Kipsang does something similar.
https://www.instagram.com/p/BODnMldDu-5/?hl=en&taken-by=sweateliteKipchoge Schedule is more like Mutai, but a bit different:
Sun am 25k in 1:40 pm off
Mon am 75 min steady pm 50 min easy
Tues am track
wed am 80 min steady pm 50 min easy
Thurs am long run (what is essentially a marathon tempo run)
Fri am 70 min steady pm 50 min easy
Sat am fartlek
https://www.instagram.com/p/BTZlH_sjWMU/?hl=en&taken-by=sweateliteabcdefghijk wrote:
yyy wrote:
Is the training very different from what was done before or is simply that more talented (read East Africans) are now running the marathon?
From what I've read most Kenyans either just jog or take Sun competently off.
Now the classic Kenyan schedule looks something like this from what I've read:
Sun off or light jog
Mon am 20 k in a progression manner, often average is below 3:30 per kilometer
pm easy jog
Tues am track pm easy jog or off
Wed am one hour moderate pm easy jog
Thurs am fartlek pm off or easy jog
Fri am one hour easy pm off or easy jog
Sat long steady run p m off
Kipsang does something similar.
https://www.instagram.com/p/BODnMldDu-5/?hl=en&taken-by=sweateliteKipchoge Schedule is more like Mutai, but a bit different:
Sun am 25k in 1:40 pm off
Mon am 75 min steady pm 50 min easy
Tues am track
wed am 80 min steady pm 50 min easy
Thurs am long run (what is essentially a marathon tempo run)
Fri am 70 min steady pm 50 min easy
Sat am fartlek
https://www.instagram.com/p/BTZlH_sjWMU/?hl=en&taken-by=sweatelite
If you want more info read what Renato Canova said in this thread. I would like to hear what Canova thinks about Mutai training.
http://www.letsrun.com/forum/flat_read.php?thread=6030845is it such that the main difference with Europe/US is the pace of the long runs?
For hobbysloggers like me, I'm seeing how I can adapt his methods into my training, even at obviously slower paces.
The Japanese do a lot of slow running and drills. Easy and HR-based. (Not necessarily Tinman, but I wouldn't be surprised if Tinman gets some of his aerobic ideas from the Japanese or talks to Hodgie-San).