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
3x3000m in 9’10” rec.  3min  jogging
3x1000m in  2’55”  recovery 1min30 jog

Thursday

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

Friday

45min  easy

45min  easy

Saturday

25min  warm – up
6 km  climbing  fast (gradient  ±7-10%)

Sunday

1 hr  easy  jogging

WEEK 3

Monday

1 hour  easy

Tuesday

20min  warm-up
20x60secs  fast recov.  60secs  easy 

Wednesday

1 hour 10min  moderate

Thursday

20 min  warm – up  
+  14 km  at  3’20” / 3’10”
(about  46 min  fast)

Friday

1 hour  easy

Saturday

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

Sunday

1 hour 40  moderate  pace

WEEK 4: VOLUME

Monday

20min  warm-up
2000m x 5  in 5min55sec (track)  rec. 3min jog

40min  easy

Tuesday

45min  easy  +  10 x 100m  sprint  climbing

45min  easy

Wednesday

1 hr 10min  progressive

1 hr  easy

Thursday

20min  warm – up
40min  fast with short variations (40secs about every 3min)  on cross country  ground

20min  warm – up - (Track)  : 
3000m  (8’40”)  +  2000m (5’46”)+ 1000m (2’45”) With  recovery  3 min  jogging

Friday

1 hour  easy

1 hour  easy

Saturday

1 hour  easy

1 hour  easy

Sunday

30min  easy
6 km  climbing  fast  (same course of previous Sat.)

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
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

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:
10 km  very fast on cross country ground

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
12 km  (road)  at 3’10” pace

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)
December 2004 training

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:

• Easy runs: usually very easy, often treated as a morning stroll to wake body up whilst rejuvenating and acting as easy active recovery stimulus.

• Fartlek: Sometimes they make it up as they go along, other times Brother Colm O'Connell follows them in his car and hoots/beeps his horn to indicate a discussed interval change of pace. Take note of the random fartlek! There's a difference between having no plan vs the plan being to run fartlek intervals at random. Athletes will take​​ turns in leading for their selected time and at their selected pace, mostly done on hilly terrain. 

• Diagonals: On grass (soccer) field they stride or use diagonals as fast sections and jog the goal lines as recovery for a given prescribed time

• High: sustained quality fast running, O'Connell sometimes follows in car

• Hill repeats: steep gradient!