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Thought I'd start a new thread documenting worlds best training schedules. Anyone got any others?
This page provides a general training plan used by Bekele as well as the rest of the Ethiopian National Team circa 2005.
Typical Weekly Schedule
Monday
AM 3 hour long run in the forest (5:40/mile)
PM none
Tuesday
AM 1.5 hour run; stretching
PM 1 hour easy
Wednesday
AM hard 15km - 30km run on roads (half marathon - marathon pace); stretching
PM 1 hour easy
Thursday
AM sprints in spikes; jogging; long warmup; 20 minutes stretching
PM 1 hour easy
Friday
AM 15 - 20 x 400m hills with jog recovery; 15 - 20 minutes stretching
PM 1 hour easy
Saturday
AM track work; 3 x 1200m to 8 x 2000m; stretching
PM 1 hour easy
Sunday
AM 1 hour very easy
PM none
Specific Workouts
Session Pace Specifics Workout Goal
6 x 800m 1:57/800m lap 1 at 1:04; lap 2 at 0:53 final lap kick
6-10 x 1000m 2:27/1000m 3 minutes recovery 3000m pace work
3 x 2000m 5:00/2000m 3 minutes recovery 5000m pace work
5 x 2000m 5:15/2000m 10,000m pace work
threshold 4:25-4:45/mile 15k - 30k (half marathon to marathon pace) threshold
basic speed plyometrics and strides (100m) basic speed and kick
strength light weight lifting at high repetitions strength endurance
An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around 2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45.
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Smoke me a kipper, I'll be back for breakfast!
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Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 13/08/2013(UTC)
Posts: 363
Has liked: 716 post(s)
Likes received: 239 in 120 post(s)
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Here's a Seb Coe schedule age 18yr. File Attachment(s):  Seb Coe Schedule 2.pdf (164kb) downloaded 7 time(s).You cannot view/download attachments. Try to login or register. |
Smoke me a kipper, I'll be back for breakfast!
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