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Renato Canova
RE: RENATO, can you comment on the 2011 World Championships preparation
Now I speak about Silas Kiplagat.

I share the programs of Silas with Moses Kiptanui. Moses gave him the program for all the basic season, and I had only some specific training with Silas till the end of June. From Eugene (4th of June) he started a specific program with my plan. During winter Silas always runs a lot of mileage, together with Sammy Kitwara and Ezekiel Kemboi and, sometimes, Silas Kipruto (59'39" in HM). Of course, when we go in the specific season, he needs to change his training, and the teammates become Collins Cheboi (3'32") and some other athlete of 800m.

He started to increase his speed during a period of about one month without any competition (I explained this in another thread). We looked for peaking during Kenyan Trials, since we couldn't be sure about his qualification (there were Asbel, Haron Keitany, Nixon Chepseba e Daniel Komen).

He won very well, and soon after ran the seasonal best with 3'30"47.

However, I explained him that, in case of a tactical race, he had a difficult situation, because his speed is not really very high (I explained he can run about 49" in 400m, may be 48"8, not better, at the moment). So, because it's difficult to change his attitude in short time, he needed a fast race, and in WCh this didn't happened (don't forget he can run 10000m under 28' also now).

His plan in the camp was the following :

PROGRAM FOR SILAS KIPLAGAT TILL WORLD CHAMPIONSHIPS

Mon, 1
1 hr easy

Tue, 2
a) Track : 2000 in 5’22” (rec. 5’) + 1600 in 4’09” (rec. 5’) + 2 sets of 6x400m (1st in 60” rec. 1’ – 2nd in 57” rec. 3’) rec. in between 5’
b) 45’ easy regeneration

Wed, 3
a) 1 hr moderate
b) 1 hr moderate

Thu, 4
a) 1 hr 10’ with short variations of speed (30” / 45”) every 2’
b) 50’ easy

Fri, 5
a) Track : 4 sets of (600 + 500 + 400 + 300 + 200) in 1’32” / 1’16” / 60” / 44” / 27”, rec. 2’ between tests, 5’ between sets
b) 45’ easy regeneration

Sat, 6
a) 1 hr moderate
b) 45’ easy

Sun, 7
1 hr moderate

Mon, 8
a) 20’ warm-up + 6 km in 17'30" (in the forrest)
b) 45’ easy + stretching and diagonals

Tue, 9
a) Track : 5 couples of (1200 in 3’03” , rec. 3’, 300 in 39”) - Rec. in between : 5’
b) 50’ easy

Wed, 10
a) 50’ easy
b) 50’ easy

Thu, 11
a) 1 hr moderate
b) 50’ easy + diagonals

Fri, 12
a) Track : 4 sets of 3x300m - 1st set : 3x300m in 42” (rec. 30”) - 2nd set : 3x300m in 40” (rec. 60”)
3rd set : 3x300m in 38” (rec. 2’)
4th set : 3x300m in 36”5 (rec. 4’)
Recovery between sets : 5’
b) 50’ easy

Sat, 13
a) 1 hr moderate
b) 1 hr with short easy variations

Sun, 14
50’ easy regeneration

Mon, 15
a) 1 hr moderate
b) 50’ easy + stretching and diagonals

Tue, 16
a) Track : 2000m in 5’15” + 1600m in 4’07” + 1200m in 2’58” + 800m in 1’55” + 400m in 52"2 (rec. 6’)
b) 45’ easy regeneration

Wed, 17
a) 1 hr easy
b) 1 hr easy

Thu, 18
a) 1 hr 10’ moderate
b) 50’ easy

Fri, 19
a) Track : 10x400m in 55" > 55"3 (rec. 1’30")
b) 45’ easy regeneration

Sat, 20
a) 1 hr easy
b) 50’ easy

Sun, 21
Track : 4 couples of (1000m in 2’28”, rec. 3’, 300m in 39” / 40”), rec. 6’

From Tue, 23 : Easy run. In Daegu, on 27.08 : 10x200m easy in 27” (recovery at personal sensation)

During the final, I advised him to go directly in front with 700m to go, in case of slow pace. He didn't do this, so the last 800m were in 1'49" with a distribution as 57"5 + 51"5. In this case, of course he could not beat an athlete having 1'43" in 800m like Asbel Kiprop (that has an incredible talent, and now starts also to run in more clever way).

I plan for Silas, before the end of the season, one competition on 800m, because I want to know his real potentiality in the short distance. This can be a very good point for deciding the preparation for the next year.

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