↵ BROWSE ALL +65 ATHLETES / Paul Kosgei
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