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Caleb Ndiku

March 21, 2014

In this letsrun thread, Renato Canova provides a couple weeks of Caleb Ndiku’s training leading up to his 3k gold medal at World indoors:

TRAINING PROGRAM FOR CALEB NDIKU (8 Jan – 26 Jan)

Wed, 8.01 : a) 1 hr 10’ progressive
b) 40’ easy + 15 x 80m sprint uphill

Thu, 9.01 : a) 1600m in 4’08” (rec. 6’) + 5 x 200m in 27” (rec. 1’) – (rec. 5’) –
1200m in 3’04” (rec. 6’) + 5 x 200m in 27” (rec. 1’) – (rec. 5’) –
800m in 1’58” (rec. 6’) + 1 x 300m max speed
b) 40’ easy

Fri, 10.01 : a) 1 hr moderate
b) 40’ easy + technical exercises

Sat, 11.01 : a) 1 hr 15’ long run with easy variations of speed lasting 30” / 45”
b) 30’ easy + Gym (mobility, stretching, reactivity)

Sun, 12.01 : 1 hr 20’ easy run

Mon, 13.01 : a) 40’ easy + 12 – 15 x 80m sprint uphill (max speed)
b) 1 hr easy run

Tue, 14.01 : a) 10 x 300m in 45” (rec. 1’30”) – (rest 6’ / 8’) – 3000m in 8’36” (rest 6’ / 8’) –
5 x 300m in 42” > 41” (rec. 3’ / 4’)
b) 40’ easy

Wed, 15.01 : a) 1 hr 10’ easy
b) 30’ easy + Gym (exercises for strength with machines and light weights)

Thu, 16.01 : a) 50’ easy
b) 40’ easy

Fri, 17.01: a) Special Block – 6 km at 3’20” in 20’ + 10 x 1000m in 2’50” (rec. 2’)
b) Special Block – 6 km at 3’20” in 20’ + 4 x 600m in 1’27” > 1’24” (rec. 6’/8’)

Sat, 18.01 : a) 1 hr easy regeneration
b) 40’ easy

Sun, 19.01 : 1 hr easy with short variations of speed

Mon, 20.01 : a) 1 hr 20’ easy run
b) 30’ easy + 10 x 80m sprint uphill (max speed)

Tue, 21.01 : a) 4 sets of (600 / 500 / 400 / 300m), rec. 2’ between tests and 5’/6’ among sets,
in 1’30” – 1’14” – 58” – 42”
b) 40’ easy run

Wed, 22.01 : a) 1 hr easy run
b) 50’ easy + 15-20 strides (in progression) of about 100-120m

Thu, 23.01 : a) 1 hr 10’ with short variations of speed
b) 40’ easy + technical exercises

Fri, 24.01 : a) 5 x 1000m (track) alternating 200m in 29” / 200m in 34”(29” / 63” / 1’32” / 2’06” / 2’35”) rec. 5’/6’
b) 40’ easy run

Sat, 25.01 : a) 1 hr 20’ moderate (21 km)
b) 40’ easy run

Sun, 26.01 : Rest or 1 hr easy

CALEB NDIKU PROGRAM (Sat, 22 Feb – Thu, 6 Mar)

Sat, 22 : a) 1 hr moderate
b) 40’ easy + 15 x 80m sprint uphill (max speed, long recovery)

Sun, 23 : 20’ warm-up + 7 km progressive from 3’ / km till 2’50”

Mon, 24 : a) 1 hr with short variations of speed (from 30” to 45”, at speed of 2’45” per
km, with the basic pace about 3’45”)
b) 40’ easy

Tue, 25 : a) 20’ warm-up + 10 x 600 (easy) in 1’33” (recovery 2’)
b) 45’ easy

Wed, 26 : a) 1 hr 20’ progressive (from 4’ till 3’20”)
b) 45’ easy + 10 times 20” skipping very fast, with high knees

Thu, 27 : a) 20’ warm-up + 2000m progressive changing speed in the 2nd km (2’50” +
2’30”) + 1200m with final 400 fast (63” + 63” + 55”) in 3’01” + 800m with last 300m fast (1’15” + 41”) in 1’56” + 400m with last 200m fast (28” + 26”) in 54” – Recovery among tests 8’ / 10’
b) 40’ easy regeneration

Fri, 28 : a) 1 hr moderate
b) 40’ easy

Sat, 1 : a) 1 hr 10’ with short variations of speed (se Mon 24)
b) 40’ easy

Sun, 2 : 40’ easy + 1600m increasing pace every lap : 63” + 61” + 59” + 57” (4’)

Mon, 3 : a) 1 hr easy
b) 40’ easy + 10 x 80m sprint uphill

Tue, 4 : 30’ easy + 8 x 200m in 27” (rec. 2’ / 3’)

Wed, 5 / Thu, 6 : 30’ easy in Poland

for a world class athlete, able running 5 km at 2’35” per km, or HM at 2’48” per km, running slower than 4′ per km means to increase the level of fatigue, because the ammortization phase becomes longer, the contact time with the ground too, and the athlete has to use more eccentric strength. In this case, the elastic reactivity practically doesn’t exist, and everything depends on the voluntary action of the contractil fibers.

The easy run for top runners is, normally, about 3’50” / 4′ per km (6’15” / 6’30” per mile). This is not “training”, not having any impact on the organic system.

About the short sprint uphill, these must Always be done at max speed (otherwise are not SPRINT). Since the reason is to maintain the ability to recruit the higher possible percentage of fast fibers, sprint must be at the max possible speed, otherwise the recruitment is not effective.

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