>40’ easy running
Exercises for strength :
• Squat – jumps (4 sets of 10 repetitions)
• Jumping – jacks (4 sets of 20 repetitions)
• One leg : high knee hops (4 sets of 10 repetitions)<
From Joseph Mutua schedule.
>30 min easy + Exercises for strenght :
- 3 sets of 20 squat-jumps
- 3 x 100m bounding with long steps
From Paul Kosgei schedule.
Yes, but really the "exercises for strength" are simple plyometrics and form drills. If you look at the list of circuits Renato gave, they are much more involved than simple (4 sets of jumping jacks). All involve a large variety of technical exercises and sprinting on hills. Those form drills I do not think are representative of a circuit.
Remember that most of the training are being done at Kenya which I'm sure would have a ton of very long hills and mountains.
True. I suppose I am asking if Renato would modify it by shortening each sprint or simply cutting off portions. For instance, the longest hill I can think of anywhere near my town is 1200m. One of Renato's circuits is 1600m so perhaps that could be modified in some way for a shorter distance?