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RE: 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.

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