Bernard Ouma is a genius. I had the privilege to talk to him recently. He has a vision on this sport like few others(Patrick Sang for example). Tim Cheruiyot is a beast, future world&olympic champ and maybe wr holder if he stays healthy. Bernard shared with me one of his group training weeks, it's so simple, hard and efficient. Speechless.
WEEK TRAINING - 93KM
MON - 1hr easy (15km) + 1hr gym
TUE - TRACK : 1km easy (5min) + 30" easy/30" strides (2km)
+ 10x400m avg 58" with 90" rec + 10x200m avg 26" with 60" rec
+ 1km easy (5min)
WED - 1hr easy (15km) + 1hr gym
THU - 16km tempo (51min) FRI - 1hr easy (15km) + 1hr gym
SAT - TRACK : 1km easy(5min) + 30" easy/ 30" strides (2km)
+ 200m(26") - 30" rec - 400m(56") - 60" rec - 800m(1'57") - 2' rec -
1000m(2'29") - 2' rec - 1500m(3'48") - 4' rec - 1000m (2'28") - 2' rec
- 800m(1'56") - 2' rec - 400m(57") - 60" rec - 200m(27") - 30" rec
+ 1km easy (5min) , followed by 4x200m avg 26" with 60" rec & 4x100m avg 13" with 30" rec + 1km easy(5min)
SUN - Rest