↵ BROWSE ALL +65 ATHLETES / Mubarak Hassan Shami
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
| 1 hr 10’ moderate
| 1 hr 10:00 progressive run (21 km)
| 20:00 easy + 4 x 6 km in 18’24” / 18’32” / 18’33” / 18’21” rec. 3:00 jogging
| 1 hr 15:00 moderate
| 45:00 moderate
| 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)
| 45:00 progressive run + 10 x 200m climbing, hard, rec. 4:00
| 50:00 easy run
| 10 km in 33’06“ + 15 km in 46’28“ (av. 3’05”)
+ 6 x 2000m in 5’55“ / 5’52“8 / 5’56“6 / 5’57“ / 5’58“5 / 5’49“5 rec. 2’ | 1 hr easy (15 km) 1 hr easy (15 km) | 1 hr easy 1 hr moderate | 30:00 easy + 20 km in 1:03’22” (av. 3’10”) | 226 km |
Feb 18-24 | 1 hr moderate
hr with short variations | 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
40:00 easy run | 1 hr moderate
1 hr easy | 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
1 hr with short variations | 45’20” moderate + 10k in 30’54”
1 hr easy run | 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 |