Mubarak Hassan Shami

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Mubarak’s training 4 weeks out of 2:08:23 marathon performance

MUBARAK SHAMI TRAINING BEFORE 2:08:23 MARATHON (2008)

 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KM

Feb​​ 4-10

1 hr easy run​​ 
(16 km)


1 hr with short variations of speed (16 km)

1 hr 10’ moderate​​ 
(20 km)


1 hr 10’ easy run​​ 

(17 km)

1 hr 10:00 progressive run (21 km)


1 hr easy + 10 x 80m sprint uphill​​ 

(16 km)

20:00 easy + 4 x 6 km in 18’24” / 18’32” / 18’33” / 18’21” rec. 3:00 jogging​​ 
(24 + 6 km)


40:00 moderate​​ 

(10 km)

1 hr 15:00 moderate​​ 
(21 km)


1 hr easy (15 km)

45:00 moderate​​ 
(12 km)


50:00 moderate​​ 

(13 km)

38 km progressive in 2:05’44” (30 km even pace in 1 hr 40:08 + last 8 km in 25’36” (last 2 km in 6’02”)

245 km

Feb 11-17

1 hr with short variations of speed (17 km)


1 hr moderate​​ 

(16 km)

45:00 progressive run + 10 x 200m climbing, hard, rec. 4:00​​ 
(12 + 2 km)


1 hr 15:00 moderate (20 km)

50:00 easy run​​ 
(12 km)


45:00 easy run​​ 

(11 km)

10 km in 33’06“ + 15 km in 46’28“ (av. 3’05”)
(25 km)
10k in 32’57“

 

​​ + 6 x 2000m in 5’55“ / 5’52“8 / 5’56“6 / 5’57“ / 5’58“5 / 5’49“5 rec. 2’
(22 km)

1 hr easy (15 km)

1 hr easy (15 km)

1 hr easy​​ 
(15 km)

1 hr moderate​​ 
(17 km)

30:00 easy + 20 km in 1:03’22” (av. 3’10”)

226 km

Feb 18-24

1 hr moderate​​ 
(16 km)​​ 

 

​​ hr with short variations​​ 
(17 km)

30:00 easy + 7 x 3000m in 8’55”6 / 8’57”2 / 8’58”4 / 8’55”2 / 8’54” / 8’58”3 / 8’49”6 rec. 600m in 3:00 >< 3:30​​ 
(21 + 10)​​ 

 

40:00 easy run​​ 
(9 km)

1 hr moderate​​ 
(16 km)​​ 

 

1 hr easy​​ 
(15 km)

1 hr moderate (16 km) 45:00 easy + 15 x 80m sprint uphill (12 km)

25’ easy + 35km progressive variated (for 5 km : 17’06” + 16’34” + 16’20” + 15’55” + 17’08” + 16’23” + 15:27”) in 1 hr 54’53” (hilly course in Iten, av. 3’17”)

40:00 with short variations (10 km)​​ 

 

45:00 easy (11 km)

1 hr 20:00 at personal preference (21 km)

214 km

 

Feb

25–2

Mar

50’ easy​​ 
(12 km)​​ 

 

1 hr with short variations​​ 
(16 km)

45’20” moderate + 10k in 30’54”​​ 
(12 + 10 km)​​ 

 

1 hr easy run​​ 
(15 km)

40’ easy (10 km) (Travel to Japan)

30’ easy (7 km)

30’ easy (7 km)

30’ easy (7 km)

OTSU (LAKE BIWA MARATHON) 1st in 2:08’23”

142 km

Credit: Renato Canova