Thurs Aug 10
AM 30.8km Tempo Run: 1hr42min (meant to be 30km, but had to take a detour loop as the course was too muddy in parts, ended up just running back to the starting point, which was 30.8km)
PM 10km easy (40mins)
Fri Aug 11
AM 16km easy-moderate (70mins)
PM 10km easy (40mins)
Sat Aug 12
AM Fartlek: 10min warm up (1.9km), 4x10mins with 2min rest, reps were at right around 3:00/km (2:45-2:50 downhill, 3:10-3:15 uphill) and rest was very slow jogging. 15min easy cool down (2.2km) * Interesting: This entire workout was completed in under 80mins, virtually no time between warm up, workout, cool down. They stretched for only a moment between warm up and 1st rep. They did 2 reps out, 2 reps back. 2nd rep was downhill, 3rd rep uphill.
PM 12km (50mins)
Sun Aug 13
AM 22km (78mins)
Mon Aug 14
AM 21km in 70mins moderate (Eldoret – flat course, mainly road)
PM 10km easy (40min)
Tue Aug 15
AM Track: 15min warm up (3.1km). 1200m in 3:25, jog lap, 5x1km in 2:55 (1.30 rec), jog lap, 3x300m in 42-40 (1:00 rec), jog lap, 2x200m in 27s (1:00 rec). 15min cool down (3km)
PM Rest
Wed Aug 16
AM 18km easy-moderate (71min)
PM 11km easy (44min)
Thur Aug 17
AM 40km Tempo Run: 2hr26min – Very tough course, poor conditions (muddy etc)
Fri Aug 18
AM 18km easy-moderate (70min)
PM 10km easy (39min)
Sat Aug 19
AM Fartlek: 10min warm up (2km). 30 x (1min on, 1min off), with reps at an average speed of 2:45/km and recoveries an easy jog.Cross country course. 15min cool down (2.8km)
Sun Aug 20
AM 20km easy-moderate (77min)
Mon Aug 21
AM 21km easy-moderate (72min)
PM 11km easy (43min)
Tue Aug 22
AM Track: 10min warm up. 12x800m (goal 2:10s): 2.13, 2.11, 2.13, 2.10, 2.11, 2.10, 2.10, 2.09, 2.11, 2.10, 2.09. 10x400m (goal 62s): 64, 64, 63, 64, 62, 62, 61, 62, 61, 61. Rest: 1.5min rest for all. 10min cool down.
Wed Aug 23
AM 18km easy-moderate (77min) starting at 6:00/km, working down to 3:30/km in the final 5km.
PM 10km easy (41min)
Thurs Aug 24
AM 30km Tempo Run: 1hr38min. Good conditions today, fairly dry. Course undulating but not too hard.
Fri Aug 25
AM 18km (76mins) starting at 5:45/km, working down to 3:30/km for the final 6km.
Sat Aug 26
AM Fartlek: 10mins warm up (2km) 18 x (3min hard, 1min easy). Average pace in each repetition was around 3:00/km on the undulating course in Kaptagat (2400m altitude). Recoveries done very easy (jog). 15mins cool down (2.8km)
Sun Aug 27
AM 22km easy-moderate (83min)
Mon Aug 28
AM 21km moderate (71min) in Eldoret (flat course)
PM 11km easy (43min)
Tues Aug 29
AM Track: 15min warm up (3.1km). 5 sets of (2km in 5:45-5:50, 1km in 2:50) with recovery of 100m walk, 100m jog. 15min cool down (3km)
Wed Aug 30
AM 18km easy-moderate (72min)
PM 11km easy (44min)
Thurs Aug 31
AM 40km Tempo Run: 2hr13min