Het trainingsschema van Eliud Kipchoge, de laatste weken voor zijn wereldrecord poging op 24 september in Berlijn. Vastgelegd op Sweat Elite.
Ziet er indrukwekkend uit, heel veel omvang, en relatief rustige tempo’s. Bijvoorbeeld 800 meters in 10km wedstrijdtempo.
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
Fri Sep 1
AM 18km easy-moderate (74min)
PM 10km easy (41min)
Sat Sep 2
AM Fartlek: 10min warm up (2km). 25 x (1min hard, 1min easy) with reps at an average speed of 2:45/km and recoveries an easy jog. Cross country course. 15min cool down (2.8km)
Sun Sep 3
AM 20km easy-moderate (77min)
Mon Sep 4
AM 21km moderate (71min) on flat course (Eldoret)
PM 11km easy (45min)
Tue Sep 5
AM Track: 15min warm up (3km). 13 x 1km starting in 2:53, ending in 2:45 (average 2:50) with 1:30 recovery. 15min cool down (3km).
Wed Sep 6
AM 18km moderate (75min)
PM 10km easy (40min)
Thu Sep 7
AM 30km Tempo Run: 1hr42min — challenging course and conditions today.
Fri Sep 8
AM 16km easy-moderate (63min)
PM 11km easy (40min)
Sat Sep 9
AM Fartlek: 10min warm up (2km). 13 x (3min hard, 1min easy) at an average pace of 2:55-3:00/km on cross country course. Recoveries very easy jogging. 15min cool down (3km)
Sun Sep 10
AM 22km easy-moderate (83min)
Mon Sep 11
AM 21km moderate (71min)
PM 10km easy (40min)
Tue Sep 12
AM Track: 15min warm up (3km). 14 x 800m in 2:10-2:12 with 90sec recovery. 15min cool down (3km)
Wed Sep 13
AM 18km moderate (75min)
PM 10km easy (40min)
Thu Sep 14
PM 40km Tempo Run: 2hrs15min — challenging cross country course
Fri Sep 15
AM 18km easy-moderate (74min)
PM 10km easy (41min)
Sat Sep 16
AM Fartlek: 10min warm up (2km). 20 x (2min on, 1min off) with reps at an average pace of around 2:50-2:55/km and recoveries an easy jog. 15min cool down (3km)
Sun Sep 17
AM 20km easy-moderate (77min)
Mon Sep 18
AM 21km moderate (71min) on flat course (Eldoret)
PM 11km easy (45min)
Tue Sep 19
AM Track: 15min warm up (3km). 12 x 400m (90sec rest) in 63-64. This was a relaxed workout, focusing on rhythm.
Wed Sep 20
AM Travel from Eldoret to Berlin
