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Kenyan Winter Training

August 9, 2013

On this letsrun thread, Renato Canova posts a typical Dec/Jan base training week for this Kenyan athletes:

Monday : Long run moderate pace till 1 hr 30

Tuesday : Track (In that period, more long intervals)

Wed : Easy long run

Thurs : Fartlek (with medium intervals, between 1′ and 2′)

Friday : Rigeneration with easy run

Sat : Fast continuous run (8-15 km) or Cross competition

Sunday : In many cases very long run, sometimes 1 hr easy, sometimes rest.

Every day there is a second session, consisting in 40:00 / 1 hr of running at moderate pace (12-17 km)

The total volume per week can vary from 180 till 230 km, depending on the level of the athlete.


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