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when in doubt hit the hills
RE: Joshua Cheptegei Training
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/

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