↵ BROWSE ALL +65 ATHLETES / Joyciline Jepkosgei
Joyciline Jepkosgei | ||
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