Matthews Temane

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South Africa’s Matthews Temane had a phenomenal professional career, which included breaking the world record over half marathon distance in 1987, in a time of 1:00:11. However Matthews hadn’t always aspired to be the runner he eventually became, and in fact throughout his junior ages he trained to become a footballer. Through commuting to school and football practices during childhood and teenage years, it became regular to cover a distance of 15km jogging to and from his home per day. This undoubted developed his running ability from an early age. Eventually at the age of 21, his family (who had over the years saw his talent for running blossom) encouraged him to formally shift focus to the sport. He ability immediately took off, and soon after as a senior he became national champion in the majority of events between 1500m-21km on the track, as well as cross-country and road titles. His personal bests of the following respective distances were:

  • Mile: 3:55.4
  • 5000m: 13:25.2
  • 10km: 28:29 (28:03 unofficially)
  • Half Marathon: 1:00:11

MATTHEWS TEMANE’S LATE BASIC / EARLY SPECIFIC TRAINING PROGRAM FOR ROAD AND CROSS-COUNTRY RUNNING

 

DAY

MORNING

AFTERNOON

Monday

16km (medium)

Weight training

Tuesday

15km (fast)

10km (easy)

Wednesday

16km (easy)

8x400m hill repeats at 90% effort

Thursday

10km (easy)

10km (medium)

Friday

10km (easy)

Fartlek

Saturday

20-25km (easy)

 

Sunday

Rest

 

 

Easy pace: ±3:50/km

Medium: ±3:20/km

Fast: 3:00-3:10/km

 

 

MATTHEWS TEMANE’S LATE BASIC / EARLY SPECIFIC TRAINING PROGRAM FOR TRACK RUNNING

 

DAY

MORNING

AFTERNOON

Monday

16km (medium)

Weight training

Tuesday

10km (easy)

2x600m each in 1:27 with 30sec rest

2x400m in 50sec with 30sec rest

4x300m in 38sec with 1min rest. 6min rest between all sets

Wednesday

10km (easy)

8x300m hill repeats (fast)

Thursday

16km (easy)

4x(2x400m) each in 56sec with 30sec rest between reps, 4min between sets

Friday

10km (easy)

 

Saturday

18-20km (medium)

 

Sunday

Rest

 

 

 

MATTHEWS TEMANE’S TRAINING PROGRAM 2 WEEKS BEFORE HIS WORLD HALF MARATHON RECORD

 

DAY

MORNING

AFTERNOON

Monday

40:00-50:00 jog

16km (48:00-50:00)

Tuesday

40:00-50:00 jog

Track: 2x800m (2:07, 2:10); 2x600m (1:34, 1:35); 2x400m (57sec, 58sec)

Wednesday

40:00-50:00 jog

Cross-country 12km

Thursday

40:00-50:00 jog

8x400m hills

Friday

40:00-50:00 jog

8km time-trial (23:00)

Saturday

40:00-50:00 jog

Fartlek: 3x (3’ fast, 5’ jog, 2’ fast, 5’ jog, 1’ fast, 6’ jog)

Sunday

Rest

 

 

 

 

 

 

PERIODIZED PHASE LAYOUT

1-6 weeks

Preparatory period

6-10 weeks

Basic period

2-5 weeks

Specific period

1-4 weeks

Active rest