6 WEEK OF DECEMBER TRAINING FOR YOUNG KENYAN ELITE RUNNERS PRIOR TO XC SEASON


Augustin Choge​​ ​​ Justus Kiprono​​ │ Ronald Kipchumba │​​ Samson​​ Kiplangat

 

 

WEEK 1

Mon

1 hour ​​ easy ​​ running

1 hour ​​ easy ​​ running

Tue

 

50min ​​ easy ​​ running ​​ + ​​ 100m x 10 ​​ uphill sprint​​ (max. ​​ speed)

Wed

 

1 hour 10min ​​ progressive running​​ (from easy to fast)

Thu

 

1 hour ​​ moderate ​​ pace

Fri

1 hour 20min ​​ progressive running ​​ (30min ​​ easy ​​ + ​​ 50min ​​ from ​​ 3min 40s ​​ to ​​ 3min ​​ pace)

 

Sat

 

50min ​​ easy ​​ + ​​ 100m x 10 ​​ uphill ​​ sprint

Sun

2 hour ​​ easy  ​​ ​​​​ (personal ​​ sensation)

 

 

WEEK 2

Mon

20min ​​ warm-up

10k ​​ “medium ​​ pace” ​​ at ​​ 3min 15 > 3min05 ​​ 

 

Tue

1 hour ​​ easy

 

Wed

25 min ​​ warm-up

3000m ​​ x ​​ 3 ​​ in ​​ 9’10” ​​ recovery ​​ 3min ​​ jogging

1000m ​​ x ​​ 3 ​​ in ​​ 2’55” ​​ recovery ​​ 1min30 jog

 

Thu

1 hour ​​ progressive ​​ running  ​​ ​​​​ (3min40 > 3min 20)

 

Fri

45min ​​ easy

45min ​​ easy

Sat

25min ​​ warm – up

6 km ​​ climbing ​​ fast  ​​​​ (gradient ​​ 7-10 % about)

 

Sun

1 hr ​​ easy ​​ jogging

 

 

WEEK 3

Mon

 

1 hour ​​ easy

Tue

 

 

 

20min ​​ warm-up

20 times ​​ 60secs ​​ fast recov. ​​ 60secs ​​ easy​​ 

Wed

1 hour 10min ​​ moderate

 

Thu

 

20 min ​​ warm – up ​​ + ​​ 14 km ​​ at ​​ 3’20” / 3’10”

(about ​​ 46 min ​​ fast)

 

Fri

1 hour ​​ easy

 

Sat

 

45min ​​ easy ​​ + ​​ 60secs ​​ uphill ​​ fast ​​ (recovery ​​ 3min ​​ walking) x 10 times

 

Sun

1 hour 40 ​​ moderate ​​ pace

 

 

 

WEEK 4 -​​ VOLUME

Mon

20min ​​ warm-up

2000m x 5 ​​ in ​​ 5min 55  ​​​​ (track) ​​ rec. ​​ 3min ​​ jogg.

40min ​​ easy

Tue

45min ​​ easy ​​ + ​​ 10 x 100m ​​ sprint ​​ climbing

45min ​​ easy

Wed

1 hr 10min ​​ progressive

1 hr ​​ easy

Thu

20min ​​ warm – up

40min ​​ fast with short variations (40secs about every 3min) ​​ on cross country ​​ ground

20min ​​ warm – up -​​ (Track) ​​ :​​ 

With ​​ recovery ​​ 3 min ​​ jogging ​​ :​​ 

3000m​​ ​​ (8’40”) ​​ + ​​ 2000m (5’46”)+​​ 1000m (2’45”)

Fri

1 hour ​​ easy

1 hour ​​ easy

Sat

1 hour ​​ easy

1 hour ​​ easy

Sun

30min ​​ easy

6 km ​​ climbing ​​ fast ​​ (same course of previous Sat.)

 

 

WEEK 5 - VOLUME

Mon

45min ​​ easy

45 min ​​ easy

Tue

1 hour ​​ easy

40 min ​​ easy ​​ + ​​ 10 x 100m ​​ sprint ​​ uphill

 

Wed

25min ​​ warm-up

4 groups ​​ of ​​ 400m x 5 ​​ (rec. between the tests :

60secs ​​ - ​​ between the groups : ​​ 4 min) ​​ in

64" / 64" / 64" / 64" / 61" the last, for every group)

40min ​​ regeneration

Thu

1 hour ​​ easy ​​ running

1 hour easy running

Fri

1 h 10min ​​ progressive ​​ running

40min ​​ easy ​​ + ​​ 10 x 100m ​​ sprint ​​ uphill

Sat

 

1 h 20min ​​ with short variations ​​ (30 / 40 secs)​​ every ​​ 3min ​​ about

45min ​​ easy

Sun

40min ​​ easy

10 km ​​ very fast on cross country ground

 

 

WEEK 6

Mon

1 hr ​​ easy ​​ regeneration

 

Tue

50min ​​ easy  ​​​​ + ​​ 10 x 100 ​​ sprint climbing

 

Wed

1 hr ​​ moderate

 

Thu

1 hr ​​ easy

 

Fri

45min ​​ easy

 

Sat

25min ​​ warm – up

12 km ​​ (road) ​​ at 3’10” pace

25min ​​ warm – up ​​ + ​​ 10 x 1’30” ​​ fast ​​ climbing​​ recovery ​​ 3’ / 4’

Sun

50min ​​ easy