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) |
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Sat |
| 50min easy + 100m x 10 uphill sprint |
Sun | 2 hour easy (personal sensation) |
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WEEK 2 | ||
Mon | 20min warm-up 10k “medium pace” at 3min 15 > 3min05 |
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Tue | 1 hour easy |
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Wed | 25 min warm-up 3000m x 3 in 9’10” recovery 3min jogging 1000m x 3 in 2’55” recovery 1min30 jog |
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Thu | 1 hour progressive running (3min40 > 3min 20) |
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Fri | 45min easy | 45min easy |
Sat | 25min warm – up 6 km climbing fast (gradient 7-10 % about) |
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Sun | 1 hr easy jogging |
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WEEK 3 | ||
Mon |
| 1 hour easy |
Tue
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20min warm-up 20 times 60secs fast recov. 60secs easy |
Wed | 1 hour 10min moderate |
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Thu
| 20 min warm – up + 14 km at 3’20” / 3’10” (about 46 min fast) |
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Fri | 1 hour easy |
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Sat
| 45min easy + 60secs uphill fast (recovery 3min walking) x 10 times |
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Sun | 1 hour 40 moderate pace |
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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.) |
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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 |
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WEEK 6 | ||
Mon | 1 hr easy regeneration |
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Tue | 50min easy + 10 x 100 sprint climbing |
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Wed | 1 hr moderate |
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Thu | 1 hr easy |
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Fri | 45min easy |
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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 |
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