Rodgers Rop

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RODGERS ROP​​ 2004 TRAINING LOG​​ 
6 WEEKS BEFORE 59:49
​​ LISBON HALF MARATHON

WEEK 1

16​​ Feb

Monday

1 hr 10 min at 3:40 pace (19 km)​​ 
1 hr easy (15 km)

17​​ Feb

Tuesday

20 min warm-up 12 x 1000m (track of Kapsabet) rec. 2 min (average 2:58) 50 min easy +10 x 80m sprint uphill

18​​ Feb

Wednesday

1 hr easy regeneration (15 km)​​ 
1 hr easy regeneration (15 km)

19​​ Feb

Thursday

1 hr moderate (16 km)​​ 
1 hr easy (14 km) + 10 x 100m sprint uphill

20​​ Feb

Friday

30 km in 1 hr 44:30 (10 km moderate + 5 km alternating 1 min fast / 1 min moderate + 5 km moderate + 5 km marathon pace + 5 km hard)

21​​ Feb

Saturday

45 min easy regeneration (10 km)​​ 
1 hr easy (15 km)

22​​ Feb

Sunday

1 hr easy regeneration (15 km)​​ 
1 hr moderate (16 km)

Km of the week : 210 km
Longer run : 30 km
Day with more volume : 34 km

Session for Aerobic Power : 1

Session of Long Run : 1

Session of sprints uphill : 2

WEEK 2

23​​ Feb

Monday

1 hr 10 min from moderate to medium(20 km)​​ 
1 hr easy (15 km)

24​​ Feb

Tuesday

1 hr 20 min medium pace (22 km)​​ 
50 min easy + 10 x 100m sprint uphill

25​​ Feb

Wednesday

10 km in 34 min + 10 km (track Kapsabet) in 31:06 10 km in 34:20 + (track Kapsabet)10 x 1000 in 2:54 rec. 2 min jogging

26​​ Feb

Thursday

45 min easy (10 km)​​ 
45 min easy (10 km)

27​​ Feb

Friday

1 hr easy regeneration (15 km)​​ 
1 hr easy (15 km)

28​​ Feb

Saturday

20 min warm up + 23 km hilly progressive running (1 hr 19:45)

29​​ Feb

Sunday

2 hr 24 min at personal sensation, not fast (35 km)

Km of the week : 223 km
Longer run : 35 km

Day with more volume : 42 km (special block)

Special blocks : 1

Session of Long Run : 1

Session of sprints uphill : 1

WEEK 3

1​​ Mar

Monday

1 hr easy (15 km)​​ 
1 hr easy (15 km)

2​​ Mar

Tuesday

38 km in 2 hr 09:17 (hilly)

3​​ Mar

Wednesday

1hr easy (15 km)​​ 
1 hr easy (15 km)

4​​ Mar

Thursday

1 hr fartlek (16 km)​​ 
45 min easy + 15 x 80m sprint uphill

5​​ Mar

Friday

1 hr easy (15 km) 1
​​ hr easy (15 km)

6​​ Mar

Saturday

10 km in 34:15 + 12 km in 37:02 (track of Kapsabet)​​ 
10 km in 33:40 + (track Kapsabet)​​ 5 x 2000m in (from what we recall) 6:01, 5:58, 6:00, 5:57,​​ 5:51 rec. 3 min jogging

7​​ Mar

Sunday

45 min easy (10 km)​​ 
45 min easy (10 km)

Km of the week : 219 km
Longer run : 38 km

Day with more volume : 43.5 km (special block)

Special blocks : 1

Session of long run : 1

Session of sprints uphill : 1

WEEK 4

8​​ Mar

Monday

1 hr easy (15 km)​​ 
1 hr easy (15 km)

9​​ Mar

Tuesday

40 km in 2 hr 11:44 (15 km moderate + 5 km fartlek with 1 min fast / 1 min moderate + 10 km at marathon pace + 5 km easy + last 5 km max intensity uphill)

10​​ Mar

Wednesday

45 min (10 km)​​ 
45 min (10 km)

11​​ Mar

Thursday

1 hr easy (15 km)​​ 
1 hr 10 min moderate (19 km)

12​​ Mar

Friday

1 hr 10 min at fast pace (20 km)​​ 
50 min easy (12 km) + 15 x 100m sprint uphill

13​​ Mar

Saturday

20 min warm up 25 km hilly progressive running in 1 hr 26:40

14​​ Mar

Sunday

2 hr 27 min easy (32.5 km)

Km of the week : 219 km
Longer run : 40 km

Day with more volume : 40 km

Session of long run : 1 + 1 (1 specific + 1 general)

Session of hilly fast run : 1

Session of sprints uphill : 1

WEEK 5

15​​ Mar

Monday

25 min warm up + (track Kapsabet) 7 x 2000m rec. 2 :30 jogging in: 5 :53, 5 :52, 5 :49, 5 :48, 5 :49, 5 :52, 5 :45​​ 
40 min easy (9 km)

16​​ Mar

Tuesday

1 hr easy (15 km) + 10 x 100m sprint uphill​​ 
1 hr easy (15 km)

17​​ Mar

Wednesday

Wed 1 hr 31 min moderate-progressive pace (from 3:40 to 3:15) (27 km)​​ 
1 hr 33 min moderate-progressive pace (from 3:40 to 3:20) (27 km)

18​​ Mar

Thursday

45 min (9 km)​​ 
45 min (9 km)

19​​ Mar

Friday

1 hr easy (14 km)​​ 
1 hr moderate (15 km)

20​​ Mar

Saturday

1 hr easy (14 km)​​ 
40 min (8 km) + 20 x 60m sprint uphill
 

21​​ Mar

Sunday

30 min warm up 20 km in 1 hr 02:26 alternating 1 km at 2:56 average (2:54.7 >< 2:58.8) and 1 km at 3:18 average (3:13.8 >< 3:22.6)

Km of the week : 214 km
Longer run : 27 km

Day with more volume : 54 km

Special blocks : 1 (block of volume)

Sessions for Aerobic Power : 1

Sessions for Specific Marathon Endurance : 1

Sessions of sprints uphill : 2

WEEK 6

22​​ Mar

Monday

1 hr easy regeneration (14 km) 50 min easy (11 km)

23​​ Mar

Tuesday

1 hr easy (15 km) 1 hr easy (15 km)

24​​ Mar

Wednesday

1 hr easy fartlek (16 km) 1 hr easy (15 km)

25​​ Mar

Thursday

40 min easy + 5 km (track Nairobi) in 14:27 (Travel to Lisbon)

26​​ Mar

Friday

(Travel to Lisbon) 40 min easy (8 km)

27​​ Mar

Saturday

40 min easy (10 km) 30 min easy + 8 x 60m sprint uphill

28​​ Mar

Sunday

LISBON HM (1st in 59:49, PB)

Km of the week : 151 km
Longer run : HM COMPETITION

Day with more volume : 31 km

Sessions of sprint uphill : 1

COMPETITIONS : 1