↵ BROWSE ALL +65 ATHLETES / Augustine Choge
Augustin Choge │ Justus Kiprono │ Ronald Kipchumba │ Samson Kiplangat 6 WEEK OF DECEMBER TRAINING FOR YOUNG KENYAN ELITE RUNNERS PRIOR TO XC SEASON | ||
WEEK 1 | ||
DAY | AM | PM |
Monday | 1 hour easy running | 1 hour easy running |
Tuesday |
| 50min easy running + 100m x 10 uphill sprint (max. speed) |
Wednesday |
| 1 hour 10min progressive running (from easy to fast) |
Thursday |
| 1 hour moderate pace |
Friday | 1 hour 20min progressive running (30min easy + 50min from 3min 40s to 3min pace) |
|
Saturday |
| 50min easy + 100m x 10 uphill sprint |
Sunday | 2 hour easy (personal sensation) |
|
WEEK 2 | ||
Monday | 20min warm-up 10k “medium pace” at 3min 15 > 3min05 |
|
Tuesday | 1 hour easy |
|
Wednesday | 25 min warm-up |
|
Thursday | 1 hour progressive running (3min40 > 3min 20) |
|
Friday | 45min easy | 45min easy |
Saturday | 25min warm – up |
|
Sunday | 1 hr easy jogging |
|
WEEK 3 | ||
Monday |
| 1 hour easy |
Tuesday |
| 20min warm-up |
Wednesday | 1 hour 10min moderate |
|
Thursday | 20 min warm – up |
|
Friday | 1 hour easy |
|
Saturday | 45min easy + 60secs uphill fast |
|
Sunday | 1 hour 40 moderate pace |
|
WEEK 4: VOLUME | ||
Monday | 20min warm-up | 40min easy |
Tuesday | 45min easy + 10 x 100m sprint climbing | 45min easy |
Wednesday | 1 hr 10min progressive | 1 hr easy |
Thursday | 20min warm – up | 20min warm – up - (Track) : |
Friday | 1 hour easy | 1 hour easy |
Saturday | 1 hour easy | 1 hour easy |
Sunday | 30min easy |
|
WEEK 5: VOLUME | ||
Monday | 45min easy | 45 min easy |
Tuesday | 1 hour easy | 40 min easy + 10 x 100m sprint uphill |
Wednesday | 25min warm-up | 40min regeneration |
Thursday | 1 hour easy running | 1 hour easy running |
Friday | 1 h 10min progressive running | 40min easy + 10 x 100m sprint uphill |
Saturday | 1 h 20min with short variations (30 / 40 secs) every 3min about | 45min easy |
Sunday | 40min easy followed by: |
|
WEEK 6 | ||
Monday | 1 hr easy regeneration |
|
Tuesday | 50min easy + 10 x 100 sprint climbing |
|
Wednesday | 1 hr moderate |
|
Thursday | 1 hr easy |
|
Friday | 45min easy |
|
Saturday | 25min warm – up | 25min warm – up + 10 x 1’30” fast climbing recovery 3’ / 4’ |
Sunday | 50min easy |
|
Augustine Choge (18 y/o) and Isaac Songok (20y/o) | ||||
|
| MORNING | 10AM | EVENING |
Week 1 | Wednesday | 45:00 easy | Striding | 30:00 easy |
Thursday | 40:00 easy | 45:00 fartlek | 40:00 diagonals | |
Friday | 60:00 average | 1:30 gym | 30:00 easy | |
Saturday | 45:00 easy | 40:00 high |
| |
Sunday | 10K trial |
|
| |
Week 2 | Monday | 45:00 easy | 12 x 200m hills | 30:00 easy |
Tuesday | 45:00 easy |
| 30:00 average | |
Wednesday | 40:00 easy | 45:00 fartlek | 40:00 diagonals | |
Thursday | 40:00 easy | 30:00 high | 40:00 exercises | |
Friday | 45:00 easy | 1:30 gym | 45:00 easy | |
Saturday | 45:00 easy | 30:00 high |
| |
Sunday | 1:30 |
|
| |
Week 3 | Monday | 60:00 average | 1:30 gym | 45:00 easy |
Tuesday | 40:00 easy | 45:00 fartlek | 40:00 diagonals | |
Wednesday | 45:00 average | Striding | 30:00 easy | |
Thursday | 45:00 easy | 12 x 200m hills | 30:00 easy | |
Friday | 60:00 average |
|
| |
Saturday | 45:00 easy | 30:00 average |
| |
Sunday | 1:30 |
|
| |
Week 4 | Monday | 40:00 easy | 45:00 fartlek | 40:00 diagonals |
Tuesday | 40:00 easy | 40:00 easy |
| |
Wednesday | 45:00 easy | Striding | 30:00 easy | |
Thursday | 45:00 easy | 12 x 200m hills | 30:00 easy | |
Friday | 45:00 easy | 1:30 gym |
| |
Saturday | 45:00 high |
|
| |
Sunday | 60:00 average |
|
| |
Week 5 | Monday | 45:00 high |
|
|
Tuesday | 60:00 average |
|
| |
Wednesday | 40:00 easy | 45:00 fartlek | 40:00 diagonals | |
Thursday | 45:00 easy | Striding |
| |
Friday | 30:00 average | 1:30 gym | 45:00 easy | |
Saturday | 45:00 easy | 30:00 high | 35:00 exercises | |
Sunday | 12K trial |
|
| |
| ||||
INDEX:
|