Joyciline Jepkosgei

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Joyciline Jepkosgei training



Joyciline Jepkosgei​​ 
biggest week in March 2017 leading to her 21.1km WR of​​ 64:52 in Prague:

DAY

SESSION

MONDAY

AM

16K hilly run in 70 minutes

PM

8K in 40 minutes

TUESDAY

AM

Speed​​ work: 400 meters x 15 in 68 seconds, rest for one minute. Done at 2,400-meter altitude in Iten, Kenya

PM

10K in 50 minutes, physio work for one hour

WEDNESDAY

AM

12K in 50 minutes

PM

10K in 50 minutes, gym for one hour

THURSDAY

AM

Speed workout: 2x​​ (3,000 meters-2,000 meters -1,000 meters) done in 9:48, 6:24, 3:04 and 9:45, 6:20 and 3:04. Rest was 3:00, 2:30, 2:00, 3:00, 2:30. Workout done at 2,400 meters altitude in Iten

PM

10K in 60 minutes

FRIDAY

AM

18K in 90 minutes

PM

10K in 50 minutes, physio work for one hour

SATURDAY

AM

Rest - Church

PM

SUNDAY

AM

25K in 87 minutes. Long run done at 2,160 meters altitude in Moiben

PM

Rest

 

 

  • Her weekly mileage consists of 140-150km (86 to 93 miles)
  • Easy runs are done at 5:00/km (8:02/mi) pace. Her team mentions that this helps her body recover from quality sessions they’ll do.
  • Majority of training takes place in Iten, occasionally (due to Defence Force Service) she training in Ngong outside Nairobi
credit: @IkaikaSports