↵ BROWSE ALL +65 ATHLETES / Caleb Ndiku
Below are training logs belonging to Caleb Ndiku’s training in 2014. Firstly, his training leading to the IAAF 3000m World Indoor Championships to which he won. And secondly his training later in the year preparing him for the Commonwealth Games 5000m, to which he also won and by his standard fairly comfortably. As his coach Renato Canova says, he was expecting to face Mo Farah at this championship event and training was based around reaching 12’52” 5000m shape. However Mo withdrew due to illness.
CALEB NDIKU TRAINING PROGRAM APPROACHING KEY 1500/3000m TRACK RACES | ||
DATE | AM | PM |
Wednesday 8/01/2014 | 1 hr 10’ progressive | 40’ easy + 15 x 80m sprint uphill |
Thursday 9/01/2014 | 1600m in 4’08” (rec. 6’) + 5 x 200m in 27” (rec. 1’) – (rec. 5’) – | 40’ easy |
Friday 10/01/2014 | 1 hr moderate | 40’ easy + technical exercises |
Saturday 11/01/2014 | 1 hr 15’ long run with easy variations of speed lasting 30” / 45” | 30’ easy + Gym (mobility, stretching, reactivity) |
Sunday 12/01/2014 | 1 hr 20’ easy run |
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Monday 13/01/2014 | 40’ easy + 12 – 15 x 80m sprint uphill (max speed) | 1 hr easy run |
Tuesday 14/01/2014 | 10 x 300m in 45” (rec. 1’30”) – (rest 6’ / 8’) – 3000m in 8’36” (rest 6’ / 8’) – | 40’ easy |
Wednesday 15/01/2014 | 1 hr 10’ easy | 30’ easy + Gym (exercises for strength with machines and light weights) |
Thursday 16/01/2014 | 50’ easy | 40’ easy |
Friday 17/01/2014 | Special Block – 6 km at 3’20” in 20’ + 10 x 1000m in 2’50” (rec. 2’) | Special Block – 6 km at 3’20” in 20’ + 4 x 600m in 1’27” > 1’24” (rec. 6’/8’) |
Saturday 18/01/2014 | 1 hr easy regeneration | 40’ easy |
Sunday 19/01/2014 | 1 hr easy with short variations of speed |
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Monday 20/01/2014 | 1 hr 20’ easy run | 30’ easy + 10 x 80m sprint uphill (max speed) |
Tuesday 21/01/2014 | 4 sets of (600 / 500 / 400 / 300m), rec. 2’ between tests and 5’/6’ among sets, | 40’ easy run |
Wednesday 22/01/2014 | 1 hr easy run | 50’ easy + 15-20 strides (in progression) of about 100-120m |
Thursday 23/01/2014 | 1 hr 10’ with short variations of speed | 40’ easy + technical exercises |
Friday 24/01/2014 | 5 x 1000m (track) alternating 200m in 29” / 200m in 34”(29” / 63” / 1’32” / 2’06” / 2’35”) rec. 5’/6’ | 40’ easy run |
Saturday 25/01/2014 | 1 hr 20’ moderate (21 km) | 40’ easy run |
Sunday 26/01/2014 | Rest or 1 hr easy |
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30/01/2014 - 3000m in Düsseldorf 7:38.40 1st |
CALEB NDIKU TRAINING PROGRAM AHEAD OF IAAF 3000m WORLD INDOOR CHAMPS | ||
DATE | AM | PM |
Saturday 22/02/2014 | 1 hr moderate | 40’ easy + 15 x 80m sprint uphill (max speed, long recovery) |
Sunday 23/02/2014 | 20’ warm-up + 7 km progressive from 3’ / km till 2’50” |
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Monday 24/02/2014 | 1 hr with short variations of speed (from 30” to 45”, at speed of 2’45” per | 40’ easy |
Tuesday 25/02/2014 | 20’ warm-up + 10 x 600 (easy) in 1’33” (recovery 2’) | 45’ easy |
Wednesday 26/02/2014 | 1 hr 20’ progressive (from 4’ till 3’20”) | 45’ easy + 10 times 20” skipping very fast, with high knees |
Thursday 27/02/2014 | 20’ warm-up + 2000m progressive changing speed in the 2nd km (2’50” + | 40’ easy regeneration |
Friday 28/02/2014 | 1 hr moderate | 40’ easy |
Saturday 1/03/2014 | 1 hr 10’ with short variations of speed (see Mon 24) | 40’ easy |
Sunday 2/03/2014 | 40’ easy + 1600m increasing pace every lap : 63” + 61” + 59” + 57” (4’) |
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Monday 3/03/2014 | 1 hr easy | 40’ easy + 10 x 80m sprint uphill |
Tuesday 4/03/2014 | 30’ easy + 8 x 200m in 27” (rec. 2’ / 3’) |
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Wednesday 5/03/2014 | 30’ easy in Poland |
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Thursday 6/03/2014 | 30’ easy in Poland |
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Friday 7/03/2014 | 3000m heat 7:42.75 | N/A |
Saturday 8/03/2014 | N/A | N/A |
Sunday 9/03/2014 | 3000m final 7:54.94 1st | N/A |
CALEB NDIKU JULY 5000m TRAINING | ||
DATE | AM | PM |
Fri, 11.07 : | 1 hr 10' progressive (21 km, the last 20' at 3'10"/km) | 45' easy (10 km) + technical exercises |
Sat, 12.07 : | 1 hr 10' with short variations of speed (30" / 45") every 3' (19 km) | 40' easy (9 km) |
Sun, 13.07 : | 1 hr easy (15 km) |
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Mon, 14.07 : | 30' easy (7 km) + 10 km in 29'57" (rough road) | 30' easy (7 km) + 2 sets of 10 x 300 (recovery 6') : |
Tue, 15.07 : | 1 hr 10' moderate (19 km) | 40' easy (9 km) + 12 x 80m sprint uphill (max speed) |
Wed, 16.07 : | 1 hr with short variations of speed (30" / 45") every 3' | 40' easy (9 km) + technical exercises |
Thu, 17.07 : | 4 couples of (1600m, recovery 2', 400m) recovery among couples 6', in : | 40' easy regeneration |
Fri, 18.07 : | 1 hr easy (14 km) | 40' easy (9 km) + technical exercises |
Sat, 19.07 : | 1 hr 20' moderate (22 km) | 40' easy (9 km) |
Sun, 20.07 : | 600/800/1000/1200/1200/1000/800/600m (rec. 3') alternating speed (one fast, one slow). Times : |
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Mon, 21.07 : | 1 hr 30' at personal sensation (24 km) |
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Tue, 22.07 : | 1 hr 10' easy with short variations of speed | 40' easy + 10 x 60m sprint uphill (max speed) |
Wed, 23.07 : | 40' easy + 10 x 200m in 27" (26"4 %%< 27"2) rec. 2'/3' |
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