Kenyan 800m training

Paces usually stay fast even though they are at altitude. Something about that works, I am beginning to believe the live high train low theory is BS, given they create some of the best in the world only at altitude. Don’t see any lack in speed or intensity in their training.

try this

M - 2x(5x1000) in 2:45 to 2:55. He says that the last 200 is at race pace, so the 800/200 splits for these 1000's are something like 2:19-2:29/26.

T - 8x200 in 25-27 with only 5-10 meters of easy jogging between reps.

W - 4x600 in 1:23-1:26, then 5x300 in 40-41 with the 100/200 splits as 14/26. 2 minute recoveries on all of this.

Th - 4x400 in 49-50. 2 minute recoveries.

F - 4x500, with the 500 in 1:06-1:08. 2 minute recoveries.

Sa - 40 min jogging

Su - off

I’ve read that article

It’s the training of a 1:43 runner

I believe lower in the article he says that young runners should train like

One 300m repeat session

One hill session

One tempo

One long run

Here’s the thread about that

https://www.letsrun.com/forum/flat_read.php?thread=3690117

KT1 wrote:

Paces usually stay fast even though they are at altitude. Something about that works, I am beginning to believe the live high train low theory is BS, given they create some of the best in the world only at altitude. Don’t see any lack in speed or intensity in their training.

A gene has been identified. Those from Nepal, those from highlands in South America and those from Ethiopia are genetically the most resistant to acute and chronic altitude sickness. Kenyans tend to be resistant to altitude sickness too. You're right. Flat landers from Kansas using HIGH LOW training will get their butt kicked at altitude by those who train and live at altitude all year. Can flat landers handle training and living at altitude non-stop? The reduction in oxygen while recovering, based on my experiences increases the probability for injuries. I'm a flat lander.

Altitude really has no effect on the 800m

Kenyans are not born with a gene that prevents altitude sickness.

The majority of Kenyan children that live at over 1800m have asthma or bronchitis as children. Like wilfred bungei the 2008 Olympic champion. And professional runners generally don’t have issues with the altitude if they are fully emerged in the altitude year round.

This gene is not exclusive to Africans. Fermin caucho ran many sessions at well over 2000m in his career and ended up running 3:28.

Bump

Just wondering if anyone has anymore info

licka wrote:

Just wondering if anyone has anymore info

Uh yeah, I’m aware of PED’s. You’d be an idiot to think that Americans are not taking advantage them as well

You must know Kenyan Olympic 800m medalists train insanely hard. But just to confirm this.....

Training Analysis: NIXON KIPROTICH

https://beaconhillstriders.co.uk/resource-centre/bhs-resources/

Go for it.

Thank you

I’ll post a short summary once I finish reading

Even though the site is UK based it is all based off of the Kenyans.

3 sessions per week

“Speed’’

5x200 full recovery

Speed endurance

5x600 1000 jog recovery

Strength/LT

2(4’+3’+2’+1’) or 4-5x1200

These workouts are spaced out throughout the week. Non intense days consist of a easy run and/or a swim/bike

The long run is not listed as a intense day, the program max’s out at 80 min. Meaning it’s most likely not at a fast pace.

No diagonals though. That seems to be the Kenyan form of non-intensive tempo, something that sprinters do on the east days.

im back

with doing more research on the Kenyans (800m) the majority having come from brother colm's stable have a perfect blend of a sprinters program, and a distance runners schedule.

Found some more on colm's program

"Sun- church no running, although some might do a little jog.

Mon double

Tues hill reps

Wen double

Thurs fartlek

Fri double

Sat 30 min tempo

Now on Mon, Wen, Fri they run three times

Once at 600 another at 1100 and third time in the evening they jog for a little bit before doing some exercises. 600 it is about 6k and 1100 about 10k or more. On Tues, Thurs and sat they only run once because they do a hard session on that day. Sun they do little to no running as most Kenyans go to church. "

i'm back with info on canovas 800m training

13 day cycles

Day 1

1 hour + drills + gym

Day 2 sprints full recovery uphill ( 60-100)

Day 3

Tests between 500-1200m

example: 1200-1000-800-600-400 @95-100 percent of race pace

Day 4

Short tests of speed endurance

'' development of the oxidative ability of fast fibers"

3x6x60 or 2x4x40 90'' between reps 5'-6' between sets

Day 5

1 hour + drills + gym

Day 6

Tests between 400-600m

volume approx. 4km

''Special lactate resistance. Development of the ability in running with high accumulation of lactate''

example 2x600 + 3x500 + 3x400 @95-97 percent race pace

Day 7

Rest

Day 8

one hour + drills + gym

Day 9

Tests between 200-500m

approx. volume 2km

example 200-300-400-500-600 with rec 1'-2'-3'-4'-5'

specific speed endurance

Day 10

Max speed (60-100m) uphill full recovery

1 hour

day 11

"aerobic power support" threshold

tests between 2km-5km or fast continuous runs 6-12km

day 12

1 hour +drills + gym

day 13

tests between 400-600m

4km volume

Wilfred Bungei

Block A Fundamental:

Monday: Strength: Morning: Squat-Bench press: morphofunctional strength, half squat Jumps: Dynamic Effort; afternoon: VO2 Max: 4 x 10 x 150 mt rest 30" ancd 10' at 3000 mt pace.

Tuesday: 1000-2000 meters long fractioned at aerobic threshold rhythm up to 10k rhythm.

as 4 x 2000 mt or 7 x 1000 mt

Wednesday: easy and medium aerobic run.

Thursday: as Monday: strength in gym + VO2Max.

Friday: medium and short fractions from 10k rhythm up to VO2max rhythm. as 3 x 600 mt + 3 x 500 mt + 4 x 400 mt.

Saturday: Short Speed Endurance Alactic Capacity Uphill (ASSE): fast short climbs with an intensity of 90-95% with short rest between reps and wide ones between macroseries as: 5 x 5 x 60 meters with rest of 90 "and 5 '

Sunday: Easy Running.

Wilfred's training was not so clear cut. Like Canova the schedules were constantly changing for maximum stimulus.

here is his actual complete training cycles

http://hhrunningclub.tripod.com/webonmediacontents/Bungie%20Training.pdf

Wait, the ones you posted are more advanced in the season, they are special and specific cycles, I posted the first block A, the winter one, where his coach Ghidini followed much more symmetrical and regular scheme, because in the first months he acts a lot on the INTERNAL LOAD and brings the athlete from a slight overreacching taking into account less of the recovery, in spring and summer the schemes are no longer symmetrical on the days of the week, but follow a continuous flow with rotation of the works regulated by the state of recovery, because EXTERNAL LOAD becomes predominant which must coincide on the chronometric level with the great performance without stae of overreaching.

Where did you find this?