↵ BROWSE ALL +65 ATHLETES / Lydia Cheromei
Personal bests:
| 1500m | 4:09.32 | Arnhem (NED) | 12.07.1997 |
| 3000m | 8:29.14 | Zürich (SUI) | 11.08.2000 |
| 5000m | 14:46.72 | Berlin (GER) | 26.08.1997 |
| 10,000m | 31:41.09 | Belle Vue Mauricia (MRI) | 27.06.1992 |
| 5 km Road | 14:58 | Bern (SUI) | 08.06.1997 |
| 10 km Road | 32:00 | Appingedam (NED) | 26.06.2004 |
| 15 km Road | 47:02 | Nijmegen (NED) | 21.11.2004 |
| Half Marathon | 1:07:26 | Praha (CZE) | 31.03.2012 |
| Marathon | 2:21:30 | Dubai (UAE) | 27.01.2012 |
source: Renato Canova
MARATHON RACE
LYDIA CHEROMEI PROGRAM
FOR THE LAST 10 WEEKS
OF PREPARATION
This program is proposed for
an objective of 2:26:00
The program is thought for the preparation in altitude
When competing, leave altitude 3-7 days before the race
1st Week (18.08.08 – 24.08.08)
Mon |
1 hr 10’ at 3’50” pace (18 km) |
1 hr easy (14 km) (32 km) |
Tue
|
10 km in 35’03” 15 x 80m sprint uphill 6 km progressive run in 16’44” (17,2 km) |
45’ easy regeneration (10.3 km)(27.5 km) (59.5 km) |
Wed |
1 hr easy regeneration (14 km) |
1 hr easy regeneration (14 km) (28 km) (87.5 km) |
Thu |
1 hr easy regeneration (13.5 km) |
1 hr easy + 10 x 100m sprint uphill (max speed) (15 km) (28.5 km) (116 km) |
Fri |
8 km in 29’52” (3’44” pace) + 10 km in 34’03” (3’24” pace) (18 km) |
8 km in 29’32” (3’42” pace) + 10 x 1000m (track) in 3’15” – 3’12”2 – 3’09”8 – 3’11”6 – 3’14” – 3’12”4 – 3’11”2 – 3’09”7 – 3’10”4 – 3’06” rec. 200m (average 1’18”) (20 km) (38 km) (154 km) |
Sat |
45’ (10 km) |
45’ (10 km) (20 km) (174 km) |
Sun |
1 hr easy regeneration (14 km) |
|
Mileage 1st week : 188 km
2nd Week (25.08.08 – 31.08.08)
Mon |
1 hr 10’ at 3’50” pace (18 km) |
1 hr easy (14 km) (32 km) |
Tue |
20’ warm-up 7 x 2000 in 6’41“ – 6’38” – 6’36“ – 6’34“ – 6’33“ – 6’36“ – 6’28” rec. 600m in 2’44“ >< 3’02“ (22 km) |
40’ easy regeneration (8 km) (30 km) (62 km) |
Wed |
1 hr easy regeneration (14 km) |
1 hr easy regeneration (14 km) (28 km) (90 km) |
Thu |
1 hr easy regeneration (14 km) |
1 hr easy + 10 x 100m sprint uphill (max speed) (15 km) (29 km) (119 km) |
Fri |
35 km with variations in 2 hr 12’40” (15k at 4’ + 5k alternating 1’ fast / 1’ slow + 10k marathon-pace in 35’20” + 2k easy + 3k max intensity uphill |
(Extensive-intensive long running)
(154 km) |
Sat |
45’ (10 km) |
45’ (10 km) (20 km) (174 km) |
Sun |
1 hr moderate at 3’45” (16 km) |
|
Mileage 2nd week : 190 km
3rd Week (1.09.08 – 7.09.08)
Mon |
1 hr 10’ at 3’45” pace (18.5 km) |
1 h easy (13.5 km) (32 km) |
Tue |
1 hr 20’ at 4’ pace (20 km)
|
50’ easy + 10 x 100m sprint uphill (max speed) (12 km) (32 km) (64 km) |
Wed
|
10k in 35’32” + 10k in 33’08” at 3’19” pace
(Special intensive block) (20 km) |
10k in 36’05” + 10 x 1000m in 3’11”3 >< 3’03”4 (av. 3’08”8) recovery 200m in 1’45” (track) (22km) (42 km) (106 km) |
Thu |
45’ (10 km) |
45’ (10 km) (20 km) (126 km) |
Fri |
1 hr easy regeneration (13.5 km) |
1 hr easy (13.5 km) (27 km) (153 km) |
Sat |
20’ warm-up 23k hilly progressive running in 1 hr 22’23” (av. 3’35”) (27 km) |
(180 km) |
Sun |
2 hr 15min easy at personal sensation (32 km) |
|
Mileage 3rd Week : 212 km
4th Week (8.09.08 – 14.09.08)
Mon |
1 hr easy (13.5 km) |
1 hr easy (13.5 km) (27 km) |
Tue
|
1 hr 20’ at 4’ pace (20 km) |
30’ easy + 10 x 100m sprint uphill (max speed) (8 km) (28 km) (55 km) |
Wed |
20min warm-up 6 x 3k in 9’54” – 10’02” – 9’48” – 9’45” – 9’56” – 9’42” rec. 600m in 2’52” >< 3’15” (tot 21 k) on track |
(Specific marathon endurance)
(25 km) (80 km) |
Thu |
1 hr easy regeneration (13.5 km) |
Travel ELD-NBO-AMS (93.5 km) |
Fri |
Travel AMS-Rotterdam |
46’ easy (11.5 km) (105 km) |
Sat |
36’ easy jogging (8 km) |
32’ easy jogging (6 km) (14 km) (119 km) |
Sun |
ROTTERDAM HM : 1^ in 68:35 (PB)
|
|
Mileage 4th Week : 145 km
5th Week (15.09.08 – 21.09.08)
Mon |
Travel AMS-NBO |
Rest |
Tue |
1 hr easy (14 km) |
40’ easy (9 km) + Travel NBO-ELD (23 km) |
Wed |
45’ easy (10 km) |
45’ easy (10 km) (20 km) (43 km) |
Thu |
1 hr easy (14 km) |
1 hr 10’ at 3’50” pace (18 km) (32 km) (75 km) |
Fri
|
1 hr 10’ at 3’45” pace (18.5 km) |
50’ easy + 10 x 100m sprint uphill (max speed) (13.5 km) (32 km) (107 km) |
Sat |
20’ warm-up 25k hilly progressive running in 1 hr 29’18” (average 3’34”) (25 km) |
(132 km) |
Sun |
2 hr 30’ easy at personal sensation (39 km) |
(171 km) |
Mileage 5th Week : 171 km
6th Week (22.09.08 – 28.09.08)
Mon |
1 hr easy regeneration (14 km) |
(Period of three days of recovering) |
Tue |
1 hr easy regeneration (14 km) |
(28 km) |
Wed |
1 hr easy regeneration (14 km) |
(42 km) |
Thu |
1 hr 20’ at 3’45” pace (18.5 km) |
1 hr easy (13.5 km) (32 km) (74 km) |
Fri |
50’ easy (12 km) |
50’ easy (12 km) (24 km) (98 km) |
Sat |
20’ warm-up 5 x 4k increasing pace every time (17’36” (3’31”) - 17’22” (3’28”) - 17’05” (3’25”) - 16’49” (3’22”) - 16’26” (3’17”) recovery 1k in 3’45” >< 4’22” (av. 4’04”) (on the track for controlling the speed) (4 + 24 km) |
(Specific marathon endurance workout)
(28 km) (126 km) |
Sun |
50’ easy (12 km) |
50’ easy (12 km) (24 km) (150 km) |
Mileage 6th Week : 150 km
7th Week 29.09.08 – 5.10.08)
Mon |
1 hr easy + 10 x 100m sprint uphill (max speed) (15 km) |
1 hr easy (14 km) (29 km)
|
Tue
|
1 hr 30’ moderate-progressive pace (3’45” > 3’30”) for 24.5 km
(Special extensive block) |
1 hr 30’ moderate-fast progressive pace (3’40” > 3’26”) for 25.5 km
(50 km) (79 km) |
Wed |
45’ easy (10 km) |
45’ easy (10 km) (20 km) (99 km) |
Thu |
1 hr easy (14 km) |
1 hr easy (14 km) (28 km) (127 km) |
Fri |
30’ warm-up 20 km alternating 1 km fast (3’12” / 3’17” pace) and 1 km moderate (3’30” / 3’35” pace) in 68’06” |
(Specific variated speed endurance) (27 km) (154 km) |
Sat |
1 hr easy (14 km) |
1 hr easy (14 km) (28 km) (182 km) |
Sun
|
20 km progressive running in 1 hr 14’45” (3’50” > 3’30” pace) (20 km) |
1 hr with easy variations of 30”/45” every 3’ (15 km) (35 km) (217 km) |
Mileage 7th Week : 217 km
8th Week (6.10.08 – 12.10.08)
Mon |
1 hr easy (14 km) |
1 hr easy (14 km) (28 km) |
Tue |
45’ easy (10 km) |
45’ easy (10 km) (20 km) (48 km) |
Wed
|
10’ warm-up + 34 km progressive running (10 km in 36’42” + 10 km in 35’48” + 10 km in 35’02“ + 4 km in 13’38“) in 2 hr 01’10“
|
(Specific Long Marathon Endurance)
(36 km) (84 km) |
Thu |
1 hr easy regeneration (13 km) |
(97 km) |
Fri |
50’ easy (12 km) |
50’ easy (12 km) (24 km) (121 km) |
Sat |
1 hr + 12 x 100m sprint uphill (max) (15 km) |
1 hr easy (14 km) (29 km) (150 km) |
Sun
|
20’ warm-up 4 x 5k in 17’08” / 17’11” / 17’14” / 17’12” + 1 x 3k in 9’42” rec. 1 km in 4’15” average (4 + 27 km) |
(Specific Marathon Endurance Workout) |
Mileage 8th Week : 181 km
9th Week (13.10.08 – 19.10.08)
Mon |
45’ easy (10 km) |
45’ easy (10 km) (20 km) |
Tue |
1 hr 15’ with short variations (19 km) |
1 hr easy (14 km) (33 km) (53 km) |
Wed |
1 hr easy (14 km) |
1 hr easy (14 km) (28 km) (81 km) |
Thu |
10k in 36’02” + 12k in 40’48” (av. 3’24”)
(Special mixed block) (22 km) |
10k 36’04” + 6k in 18’48” (av. 3’08“)
(16 km) (38 km) (119 km) |
Fri |
45’ easy (9 km) |
45’ easy (9 km) (18 km) (137 km) |
Sat |
1 hr easy (14 km) |
1 hr easy (14 km) (28 km) (165 km) |
Sun |
1 hr easy + 15k in 52’04” (av. 3’28”)
(Last extensive - mixed block) (29 km) |
1 hr easy (14 km) (43 km) (208 km) |
Mileage 9th Week : 208 km
10th Week (Monday 20.10.08 – Sunday 26.10.08)
Mon |
1 hr moderate with short variations of speed |
40’ easy regeneration |
Tue |
1 hr easy (14 km) |
45’ + 10 x 100m sprint uphill (max speed) |
Wed |
1 hr easy (14 km) |
40’ regeneration (8 km)
|
Thu |
50’ easy |
Travel to Europe |
Fri |
40’ (with 10’ medium-speed) |
|
Sat | 32’ very easy |
|
Sun |
AMSTERDAM MARATHON : 1^ in 2:25’57” |
|