Paul Kosgei

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PAUL KOSGEI

7 weeks training prior to his 2002 World Half Marathon Championships gold medal


Coach Renato Canova’s notes: “No races, only training. The goal is to improve aerobic power​​ and muscular endurance. You can race African Military 10000m champs easy. If you’re in the team we can change the program. In any case, your first serious race is WHMCh, for winning!”

 

Personal Bests::

3000 Metres

7:39.15

28 JUN 2000

5000 Metres

13:05.44

28 JUL 2000

10,000 Metres

27:21.56

05 SEP 2003

10 Kilometres

27:34

31 MAR 2002

Half Marathon

59:07

02 APR 2006

Marathon

2:09:15

06 APR 2008

 

WEEK 1

Mon

1 hr easy running

30 min ​​ easy ​​ + ​​ Exercises for strenght :

  • 3 sets of ​​ 20 ​​ squat-jumps

  • 3​​ x 100m ​​ bounding ​​ with long steps

 ​​ ​​ ​​ ​​ ​​​​ (pushing hard)

Tue

60 min ​​ easy

20 min ​​ warm-up

10 x 200m ​​ in ​​ 28 secs ​​ recovery ​​ 200m ​​ jogging

Wed

 

 

 

20 min ​​ warm – up

  • 5 x 600m ​​ in ​​ 1’39”  ​​​​ (the last in 1’30”)

  • 5 x 500m ​​ in ​​ 1’22”  ​​​​ (the last in 1’13”)

  • 5 x 400m​​ ​​ in ​​ 64"  ​​ ​​ ​​ ​​​​ (the last in ​​ 58”)

  • 5 x 300m ​​ in ​​ 45”  ​​ ​​ ​​ ​​​​ (the last in ​​ 40”)

Recovery between every test ​​ : ​​ 1’30” / 2’

Recovery between every set ​​ : ​​ 5 / 6 min

 

40 min ​​ easy ​​ regeneration

 

Stretching ​​ and ​​ diagonals​​ 

Thu

1 hr 10 min ​​ easy ​​ running

50 min ​​ easy ​​ + ​​ Technical ​​ exercises :

  • 6 x 100m ​​ skipping

  • 6 x 100m ​​ bounding

  • 6 x 50m ​​ heels to buttocks​​ 

Fri

20 min ​​ warm – up ​​ +  ​​​​ 6 km ​​ tempo ​​ uphill

50 min ​​ easy

Sat

1 hr ​​ + ​​ 12 x 15secs ​​ sprinting ​​ climbing

50min ​​ easy ​​ + ​​ diagonals

Sun

1 hr 30 min ​​ progressive running ​​ (4 min > 3’)

Rest

 

WEEK 2

Mon

1 hr 20 min ​​ easy

40 min ​​ easy

Exercises for strenght like Mon 19 ​​ (4 sets)

Tue

50 min ​​ easy

8 x 1’30” ​​ fast ​​ climbing  ​​ ​​​​ (recovery ​​ 4’ / 5’)

50 min ​​ easy + diagonals

 

Wed

50min ​​ easy

30 min ​​ + ​​ 8 x​​ 100m ​​ climbing sprinting

Thu

 

20 min ​​ warm – up

10 x 1000m ​​ (3’ > 2’57”) ​​ rec. ​​ 200m ​​ in ​​ about 1’30” ​​ 

20 min ​​ warm - up

2 x 2000m ​​ in ​​ 5’40”  ​​​​ rec. ​​ 5 / 6 min ​​ jogging

Fri

50 min ​​ easy

50 min ​​ easy ​​ + ​​ Technical ​​ exercises  ​​ ​​​​ (like ​​ Thu)

Sat

Long ​​ run ​​​​ moderate ​​ (2 hr / 2 hr 20 min)

30 min ​​ +  ​​​​ 8 x 100m ​​ sprinting  ​​​​ climbing

Sun

30 min ​​ warm – up ​​ +  ​​​​ 6 km ​​ tempo ​​ uphill

Rest

 

WEEK 3

Mon

1 hr easy running

40 min ​​ easy ​​ + ​​ Exercises​​ 

Tue

 

4 sets of ​​ 4 x 600m ​​ improving speed and reducing recovery  ​​​​ (times ​​ : ​​ 1'40" – 1'36" – 1'32" – 1'28")

Recovery between every test ​​ : ​​ 2' – 1'40" – 1'20" – 1'

Recovery between every set ​​ : ​​ 5/6 min

40 min ​​ easy ​​ regeneration

 

Stretching ​​ and ​​ diagonals

Wed

60 min ​​ + ​​ diagonals

60 min ​​ progressive run

Thu

 

1 hr 30​​ min ​​ easy ​​ running

50 min ​​ easy ​​ + ​​ Technical exercises ​​ :

  • 8 x 100m ​​ skipping

  • 8 x 100m ​​ bounding

  • 8 x 50m ​​ butt kicking

Fri

90 min ​​ easy ​​ with ​​ short ​​ variations

40 min ​​ easy ​​ + ​​ 2000m ​​ (track) ​​ in ​​ 5’25”

Sat

50 min ​​ easy ​​ + ​​ 12 x 100m ​​ climbing ​​ sprinting

50min ​​ + ​​ diagonals

Sun

1 hr ​​ fast ​​ running ​​ + ​​ 6 km ​​ tempo ​​ uphill

Rest

 

WEEK 4

Mon

50 min ​​ + ​​ diagonals

50 min ​​ easy

 

Tue

 

20 min ​​ warm – up

4 sets ​​ of ​​ 5 x 400m ​​ in ​​ 62 secs ​​ (rec. ​​ 1’30” between every test ​​ and ​​ 5 min ​​ between ​​ the ​​ sets)

20 min ​​ warm – up

4 km ​​ (track) ​​ progressive running ​​ (3’ + 2’55” + 2’50” + 2’45”)

Wed

1 hr ​​ easy ​​ regeneration

40min ​​ easy ​​ + ​​ diagonals

Thu

 

20 min ​​ warm – up

12 km ​​ fast ​​ on ​​ the ​​ road  ​​​​ (3’ > 2’58” ​​ pace)

30min ​​ easy ​​ + ​​ diagonals

Technical ​​ exercises

 

Fri

1 hr ​​ + ​​ diagonals

40 min ​​ easy ​​ + ​​ 10 x 100m ​​ sprint ​​ climbing

 

Sat

20 min ​​ warm – up  ​​​​ -  ​​​​ (Track)

10 x 1000m ​​ in ​​ 2’55” ​​ rec. ​​ 200m ​​ in ​​ 1’30” ​​ about ​​ 

20 min ​​ warm – up  ​​​​ -  ​​​​ (Track)

4 x 1000m ​​ in ​​ 2’35”  ​​​​ rec. ​​ 5’ / 6’

Sun

2 hr 30​​ min ​​ moderate

Rest

 

WEEK 5

Mon

1 hr ​​ easy ​​ running

40 min ​​ easy ​​ + ​​ 15 x 100m ​​ sprint ​​ uphill

Tue

 

1 hr 10 min ​​ progressive running

1 hr ​​ easy ​​ + ​​ Technical ​​ exercises ​​ :

  • 6 x 150m ​​ skipping

  • 6 x 150m ​​ bounding

  • 6 x 100m ​​ butt kicking

Wed

 

20 min ​​ warm –​​ up

5 x 3000m ​​ in ​​ 8’50” ​​ rec. ​​ 3’ ​​ jogging ​​ about

1 hr ​​ progressive run ​​ + ​​ diagonals

Thu

 

Warm – up

6 - 8 x 400m ​​ in ​​ 57” ​​ rec. ​​ 3 - 4 min ​​ 

40 min ​​ easy ​​ + ​​ stretching

Fri

1 hr ​​ with ​​ short ​​ variations

30 min ​​ easy ​​ + ​​ 10 x 100m ​​ sprint ​​ uphill

Sat

2​​ hr 30 min ​​ moderate

Rest

Sun

40min ​​ + ​​ diagonals

40 min ​​ + ​​ diagonals

 

WEEK 6

Mon

50 min ​​ + ​​ diagonals

50 min ​​ + ​​ diagonals

Tue

 

25 warm – up

2 x 2000m ​​ in ​​ 5’35”  ​​ ​​ ​​​​ rec. ​​ 4’ jogging

-  ​​​​ Rest  ​​​​ 8’ / 10’  ​​​​ -

8 x 400m ​​ in ​​ 58”  ​​ ​​​​ rec. ​​ 1’30” ​​ jogging

40min ​​ + ​​ diagonals

 

2 km ​​ about ​​ tempo ​​ uphill ​​ (max. ​​ speed)

Wed

1 hr 10 min ​​ easy ​​ running

1 hr ​​ easy

Thu

 

Warm – up

15 km. ​​ in ​​ 45’30”

Warm – up

3 x 60 secs ​​ climbing ​​ (max. ​​ speed) rec. 8’ / 10’

Fri

40 min ​​ easy ​​ + ​​ diagonals

40 min ​​ easy ​​ + ​​ diagonals

Sat

1 hr ​​ progressive running

50 min ​​ + ​​ stretching

Sun

2 hr ​​ from ​​ moderate ​​ to ​​ hard ​​ competitive

 

 

WEEK 7

Mon

 

20 min ​​ warm – up  ​​​​ (Track)  ​​​​ -  ​​​​ With ​​ rest ​​ 5/6 min ​​ :

1000m ​​ in ​​ 2’32” ​​ + ​​ 800m ​​ in ​​ 2’ ​​ +  ​​​​ 600m ​​ in ​​ 1’28”

+ ​​ 400m ​​ in ​​ 56” ​​​​ + ​​ 200m ​​ max ​​ speed

40 min ​​ regeneration

Tue

50 min ​​ easy

50 min ​​ easy ​​ + ​​ diagonals

Wed

50 min ​​ easy

30 min ​​ easy​​ 

6 x 100m ​​ sprint ​​ climbing

Thu

40 min ​​ easy

30 min ​​ easy ​​ + ​​ diagonals

Fri

40 min ​​ easy

 

Sat

30 min ​​ easy ​​ + ​​ 5 times ​​ 80m ​​ climbing​​ ​​ sprint

 

Sun

WORLD ​​ HALF ​​ MARATHON ​​ CHAMPS ​​ (Bruxelles)​​ 
PAUL’S GOLD MEDAL – TIME: 1:00:39

 

 

Source: Renato Canova