TRAINING PROGRAMS OF THE CHAMPIONS
World Record Holder in 10,000 Meters (6.2 miles) in 26:22 and in 5,000 Meters (3.1 miles) in 12:39
Haile Gebreselassie trains twice a day (at altitude) running about 150 - 200km (94 - 125 miles) during the winter, but less during the racing season
Sample Workouts:
5
x 2000m in 64 or 65seconds a lap. (close to 10,000m pace)
10 x 1000m in
2 min 28 seconds with 3 min recovery. (close to 5000m pace)
3 x 2000s at 5:05
w/ 3 min. rest.
Regularly undertakes plyometric sessions
Trains with light weights with a
high number of repetitions
Regularly does strides of 100 meters at the end
of each training session (this may partly explain his incredible speed for a distance
athlete - 46 in 400)
World Record Holder in the Mile - 3:43
Examples of Different Types of Workouts
"Warming-up": Consists of 30 min easy running and 30 min of several general exercises. The aim is to get an active rest.
Race Pace: 10 x 400m between 53-54 seconds with only 30 seconds recovery. He gets help from a "rabbit" the last 200 m in each repetition.
Speed work: 10 x 300 m in 35-36 seconds with surges or 6 x 500 m with surges.
Fartlek: 6-5-4-3-2-min fast running. Short recovery jog in between efforts.
Track session: 1 x 1600 - 1200 - 800 - 600 - 400 m with short recovery starting with 1 min going down to 30 seconds!
Power: 200-300 Multi-jumps. Up-hill reps: 10 x 300m with jog back recovery. Up-hill reps: 5 x 150 m
Training of Wilson Kipketer
World Record Holder in the 800 - 1:41.1
Day 1: 3 x 2000m or (2 x 1,200m) + (1 x 800m) + (2 x 400m)
5000m pace
Day 2: Fartlek Run
Day 3: 6 to 8 x 800m 3000m pace
Day 4:
Distance Running
Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m
pace
Day 6: Rest day if race the next day, or fartlek if not
Day 7: Race
or time trial
Day 8: 4 to 6 x 400m or 9 x 300m 800m pace
Day 9: Distance
running on roads
Day 10: 1 x 300m + 2 x 200m + 4 x 100m + 8 x 60m 400m
pace
Training of Bob Kennedy
American Record Holder in the 5000m in 12:58
Monday
AM 6 miles easy
PM Hard 15k Road Run (5:05,
5:15, 4:59, 5:12, 4:19, 5:08, 5:25,
4:51, 5:10) Total time: 47:12
Tuesday
AM 7 miles at 6:00 pace
PM 6 miles at 6:00 pace
Wednesday
AM 5 miles at 6:00 pace
PM 3 miles warm up, 5 x 800m
(2:08, 2;07, 2:06, 2:02, 2:04) 1:40
rest between each. 2 miles warm down.
Thursday
AM 6 miles at 6:00 pace
PM 7 miles at 6:00 pace
Friday
AM 5 miles at 6:00 pace
PM 5 miles at 6:00 pace
Saturday
AM 2 miles easy
PM Race - Cross Country Training
Training of Sebastian Coe
Former World Record Holder in 800 and 1500
Example 1:
Sunday A.M. 5 miles easy; P.M. 30 x 100m on slight hill
Monday 7 miles
easy
Tuesday 7 x 800m
Wednesday 11 miles easy
Thursday A.M. 1 x
(400m + 300m + 200m + 150) P.M. 3 miles easy
Friday 4 x 1200m, 10 x 150m
Saturday A.M. 30 x 100m on slight hill. P.M.4 miles easy
Sunday 7 x 400m
Example 2:
A.M. Work with weights. P.M. 8 miles easy.
Monday A.M. 4 miles easy. P.M.
20 x 200m in 28 sec.
Tuesday A.M. 4 miles easy. P.M. 4 x 400m + 1 x
1600m
Wednesday 4 x 150m in 18 sec, 3 x 300m in 41 sec, 1 x 400m
Thursday A.M. 4 miles easy. P.M. 10 x 400m in 60 sec.
Friday Weight work
Saturday 7 x 800m in 2:10 average
Sunday AM 1 x 200m + 400m + 200m +
300m + 4 x 100m PM 6 miles easy
Monday 4 miles easy
Tuesday A.M. 4 miles
easy. P.M. strides to loosen legs
Wednesday 1500m race in
3:45
90 minute run at 6:20 pace.
65 minutes fast pace at 5:10 pace
60 minutes very very easy. Can be as slow as 10 minute pace.
12 x 400m in 55 sec with 40 sec jog rec 60 minutes very very easy. Can be as slow as 10 minute pace.
Fartlek run with easy striding on soft grassy surface.
Training of Kenyan Paul Tergat:
The World's Second Fastest Marathoner in 2:06 (Average of 5:50 per mile for 26.2 miles)
Sunday
6:00 a.m. 60 min at 5:40 pace
10:00 a.m. 45 min at 5:40 pace
Monday
6:00 a.m 12 miles at 5:20 pace
10:00 a.m 5 miles at 4:50 pace, then 15 x 200m hills
Tuesday
6:00 a.m 9 miles in 5:30 pace
10:00 a.m 9 miles at 4:50 pace
Wednesday
6:00 a.m 14 miles at 5:40 pace
10:00 a.m 6 miles easy
Thursday
6:00 a.m 9 miles at 4:50 pace, then 20 strides practicing form
10:00 a.m 9 miles fartlek
Friday
6:00 a.m 9 miles in 4:50 pace
10:00 a.m 5 miles at 7:00 pace
Saturday
6:00 a.m 7 miles at 7:00 pace
10:00 a.m Off
Sunday
12 miles at 6:00 pace
Training of Jim Ryun
Former High School Mile Record Holder (3:55)
Track Training
All runs are finished with kicking the legs in the pool to loosen the muscles and enhance
flexibility.
Average is about 110 miles per week with most of it at a fast pace.
Below is an example of some typical track workouts:
1320m, with 800m rec. 2 x 600m with 4:00 between for run and recovery.
4 x 300m with 3:00 for run and recovery, then 800m recovery jog.
6 x 100m sprints, then 8 x 60 m sprints.
4 x 200m steep hill sprinting to practice sprinting when tired.
20 x 400m in 62.5 seconds
Cross Country Training
Averaging about 88 miles per week with most of it at a fast pace.
Saturday - 16.5 miles at 6:07 pace
Sunday - 5 miles easy jogging after church
Monday - 20 minute
standard warm up (1 mile jog, stretching, 4 x 120 yards, 4 x 60 yards) Mile in 4:23, 3 x 800m in
2:45, 4 x 400m in 69 sec, with 3 minutes for each run and recovery)
Tuesday - Standard Warm up 6 x 1500m in 5:02 with 3 minutes rec. 6 x 800m in
2:49, 2.5 mile warm down
Wednesday - A.M. 4 miles easy PM. Standard
Warm up, 4 x (8 x 400m) Averaging 71, 70, 70, 68 for each set of 8. In between each set
he jogged a mile for his rest period. Standard Warm down
Thursday - AM 3 miles easy P.M. Standard Warm up, 3 x (10 x 200m) 30, 30,
33. Rec. 2.5 minutes rest for run an recovery. 2.5 mile warm down