Joshua Cheptegei Training

Joshua is a friend of mine at facebook . Sometimes I chat with him and he asked me what he could expect regarding possible times at the track out from the training sessions he did and showed me. Of course I predicted very close to the times he then later did. One interval session he told me about was this one, a progressively 20 x 400m : He ran it in 5 sets of 4 reps and start with 65 sec at first set, 64 sec at second set , 62-63 sec third set , 60-61 sec fourth set and fifth set 57-58 sec . Rest between reps 200m jog in one min and rest between sets 3 min with 400m jog in 2 min plus 1 min easy walk.

If you look at the blog of his coach Andy Ruiter there is really nothing special about his training. Very similar to most top runners besides he doesn`t do the very high mileage because of the topoghraphical very hilly terrain.

10 min pace might not sound impressive. But you would have to see what kind of terrain he is training on. Also, remember easy days easy and hard days hard.

His training program is not optimal for him. Then I mean the fast workouts because the hilly terrain and altitude makes it difficult to do something better with his easy runs.

He wouldn't be the first elite to go super easy and slow on easy days, Henry Rono, Lasse Viren, and Taoufik Makhloufi come to mind.

Thanks for the info. Do you know any of any specific tempos or fartleks he’s done?

From his insta:

https://www.instagram.com/p/BvxsBtdnDbe/

https://www.instagram.com/p/BvrD3Gen3H6/

HILLS, run them religiously.

From the article linked below:

"he area Cheptegei trains in in eastern Uganda is naturally very hilly, but after seeing the course, Cheptegei put an emphasis on training for the hills. He said that the hills he has been training on in practice were similar to the ones he faced in the race today.

Really? Similar to these hills? Yes. Cheptegei said that he’ll be posting pictures of his training from before World XC on Instagram “because I really believed that it helped me a lot.”

Cheptegei’s coach Addy Ruiter was in Uganda for five weeks prior to World XC and confirmed that the hills they trained on were significant. “The course [in training] was like this [in Aarhus],” Ruiter said. “You will see it when he puts it on Instagram.”

And Cheptegei ran those hills a lot — twice a week while Ruiter was over there. His final session, was incredible: an 8k tempo run, uphill for the first half and downhill for the second, running the first 4k in 14:00 and the second in 10:20 (4:09 mile pace — even downhill, that is flying)."

https://www.letsrun.com/news/2019/03/redemption-joshua-cheptegei-conquers-kiplimo-kamworor-and-the-course-to-become-world-champion/

Post an image of the facebook chat please.

highhoppingworm wrote:

Post an image of the facebook chat please.

The lying Swede will not.