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Entrenamiento de eliud kipchoge para intento récord del mundo

Discussione in 'Entrenamiento, recuperación, nutrición...' iniziata da Jose Antonio L. (ESP ES), 20 Settembre 2017.

  1.  
    Jose Antonio L. (ESP ES)

    Jose Antonio L. (ESP ES)

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    El 24 de de Septiembre Eliud Kipchoge intentara romper el récord del Mundo en el Maraton de Berlin.

    Eliud Kipchoge’s training group work on a 2-week cycle. Both weeks are similar in structure, the only difference is the duration of the Thursday Tempo Run and the length of the fartlek intervals on Saturday.

    Monday

    AM Easy to Moderate Run: 16-21km

    PM Easy Run: 8-12km

    A monday for Eliud Kipchoge involves 2 runs, totalling between 26 and 33km (16-20 miles), with the morning run at a decent pace (moderate effort) and the afternoon run at almost a jog.

    6.10 AM: 16-21km (10-13 miles) at a comfortable effort

    The first 1-2km will be used as warm up and will be as slow as 5:45/km, but usually around 5:00-5:30/km. From there, the pace will gradually pick up, at no set speed or progression. We joined in on a few of these runs; sometimes they were into 3:40/km within 3km, sometimes they sat at closer to 4:20/km until half way though the run before getting into the faster paces. It also depends on the course they’ll take, of course. But this run will always be fairly comfortable for the group. The average pace is usually around 3:50-4:00/km. The distance on this run seems to be fairly random (as in it’s not on some cycle, ie 16km one week, 21km the next week etc); whatever course they decide to take that day. Remember when you’re analysing paces of anyone training in Kenya, the terrain is often very challenging (hills, slow surface, uneven ground) and the altitude is 2300-2500m (7500-7800ft).

    4:00 PM: 10-12km (6-7 miles) easy

    This run is easier than the morning run. it’s basically just a jog to loosen up and recover. Pace will normally be closer to 4:30-5:00/km, rarely faster.

    After both of these runs, they’ll stretch for 15-20mins out the front of their apartment, head inside and get some tea and bread – basically all they eat after their runs.

    They would always start at exactly 6:10am and 4:00pm. If anyone was late, they’d miss the start. What was funny to us, was that is was pitch black at 6:10am (it was basically light by 7am) but they’d never considered starting any later to avoid running the first 20-30min in the dark, which can be a challenge in the trails where the ground is very uneven and often muddy after periods of rain. The 6:10am start is what they’ve done for years and something they stick with.

    Tuesday

    AM Track. 12-15km worth of repetitions, usually at goal marathon race pace, sometimes faster.

    PM Optional Easy to Moderate 8-10km Run.

    A Tuesday for Eliud Kipchoge involves a morning track workout and usually the afternoon off. Sometimes they’ll do a second run, this depends how they feel and if there is a major race approaching. AM (no set time): Track Workout at Eldoret Kaptagat is a tiny village located 30mins drive from Eldoret (a town of around 300k people). There is no track in Kaptagat; the closest track is at Eldoret and this is where Tuesday mornings workout takes place. Sometimes they’ll start at 6:10am, sometimes as late as 9:00am, but always in between.

    The workout is completed on a dirt track. The surface of the track is basically like a standard trail in the forest; uneven and soft. I can assure you that if you saw the track they use on Tuesdays and you’re from any western country, you’d immediately appreciate your own track more.

    The workout

    A 10-15min jog warm up, no more. A few quick stretches and straight into it. They basically do 2 kinds of workouts on Tuesdays and cycle them in 2 week blocks:

            • 15km of Goal Marathon Pace work. 15km worth of intervals at right around their goal marathon pace (so 2:55/km for Eliud). This is actually a bit harder to do on dirt and altitude than on road at sea level, but of course that’s a part of the training. Example workouts:
              1. 15x1km (90sec rest) in average of 2:50-2:55. They might start closer to 3min and end closer to 2:50, but the average is normally between 2:50 and 2:55.
              2. 12x1200m (90sec rest) in average of 3:24-3:30.
              3. 5 sets of (2km, 1km) in 5:40-5:50 and 2:50-2:55.
            • 10-15km of Interval Work at a bit quicker than marathon pace. Sometimes at speeds more like 800m pace!
                1. 12x800m in 2:10s (90sec rest), 10x400m in 62s (90sec rest).
                2. 1200m in 3:25, jog lap, 5x1km in 2:55 (1.30 rec), jog lap, 3x300m in 42-40 (1:00 rec), jog lap, 2x200m in 27s (1:00 rec)
                3. 20x400m in 64-65sec (50sec rest)
            What was interesting to us about this workout, is that Eliud certainly wasn’t maxing in these workouts. He was pushing himself, but there was no hands on knees or no struggling in the final rep. It was as if he could always do a few more reps if he needed to. PM: Usually they’ll rest and not run at all in the afternoons on Tuesday, but sometimes when they’re preparing for a big race, they might run 10-12km in the afternoon, fairly easily for them (around 4:30-5:00/km average), so just a recovery jog.

    Original de Sweat Elite
  2.  
    Jose Antonio L. (ESP ES)

    Jose Antonio L. (ESP ES)

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    Wednesday

    AM Easy to Moderate Run: 16-21km

    PM Easy Run: 8-12km

    A wednesday for Eliud Kipchoge involves 2 runs, totalling between 26 and 30km (16-18.5 miles), with the morning run at a decent pace (moderate effort) and the afternoon run at almost a jog.

    6.10 AM: 16-18km (10-11.5 miles) at a comfortable effort

    The first 1-2km will be used as warm up and will be as slow as 5:45/km, but usually around 5:00-5:30/km. From there, the pace will gradually pick up, at no set speed or progression. We joined in on a few of these runs; sometimes they were into 3:40/km within 3km, sometimes they sat at closer to 4:20/km until half way though the run before getting into the faster paces. It also depends on the course they’ll take, of course. But this run will always be fairly comfortable for the group. The average pace is usually around 3:50-4:00/km. The distance on this run seems to be fairly random (as in it’s not on some cycle, ie 16km one week, 18km the next week etc); whatever course they decide to take that day. Remember when you’re analysing paces of anyone training in Kenya, the terrain is often very challenging (hills, slow surface, uneven ground) and the altitude is 2300-2500m (7500-7800ft).

    4:00 PM: 10-12km (6-7 miles) easy

    This run is easier than the morning run. it’s basically just a jog to loosen up and recover. Pace will normally be closer to 4:30-5:00/km, rarely faster.

    After both of these runs, they’ll stretch for 15-20mins out the front of their apartment, head inside and get some tea and bread – basically all they eat after their runs.

    They would always start at exactly 6:10am and 4:00pm. If anyone was late, they’d miss the start. What was funny to us, was that is was pitch black at 6:10am (it was basically light by 7am) but they’d never considered starting any later to avoid running the first 20-30min in the dark, which can be a challenge in the trails where the ground is very uneven and often muddy after periods of rain. The 6:10am start is what they’ve done for years and something they stick with.

    Thursday

    AM Long Tempo Run: 30km or 40km (rotating)

    PM Optional Easy Run: 8-12km

    A thursday for Eliud Kipchoge involves 1 long steady tempo run, cycling between 30km (18.6mi) and 40km (24.8 mi) and sometimes a second run, depending on how he feels / if a major race is approaching.

    6.10 AM: 30km or 40km tempo run

    Again, it’s a 6:10am start for the group, from out the front of the Global Sports camp in Kaptagat. The first 1-2km are, as usual, a build into the run. They’ll clock the first km at around 5:30km (often slower) to get warmed up and by the 3rd kilometre, the pace is on.

    From there on, it’s 3:00-3:25/km pace (4:50-5:20/mi) depending on where they are. The route they’ll take normally involves 90% hilly trail and around 10% road (mostly flat, sometimes small hills). On the flat road sections, the faster sections, the pace is right around 3:00/km (4:50/mi). When they hit the hills in the forest, the average pace is hovers between 3:15-3:25/km (5:10-5:25/mi) depending on how hilly it is.

    At first, this sounds fast, but many might think “this isn’t his tempo pace, 3:20/km”. But again, as mentioned in previous articles, the location they train in sits at 2400-2500m altitude (7800ft) and the terrain is very tough. We estimate that you would expect to be running at 20-25sec/km slower at Kaptagat in the forest, than you would expect to run at sea level on a flat course. On the flat road sections up in Kaptagat, expect to run 10-15sec/km slower.

    Here are the times of the tempo runs leading into the Berlin Marathon 2017:

    Thur August 10 – 30.8km in 1:42 (3:20/km average) * on this run, one section of the run was so wet, they needed to change course and they ended up just running back to the starting point, which ended up being an extra 800m.

    Thur August 17 – 40km in 2:14 (3:20/km average)

    Thur August 24 – 30km in 1:38 (3:16/km average)

    Thur August 31 – 40km in 2:13 (3:19/km average)

    PM: Usually they’ll rest and not run at all in the afternoons on Saturday, but sometimes when they’re preparing for a big race, they might run 10-12km in the afternoon, fairly easily for them (around 4:30-5:00/km average), so just a recovery jog.

    Friday

    AM Easy to Moderate Run: 16-21km

    PM Easy Run: 8-12km

    A friday for Eliud Kipchoge involves 2 runs, totalling between 26 and 30km (16-18.6 miles), with the morning run at a decent pace (moderate effort) and the afternoon run at almost a jog.

    6.10 AM: 16-18km (10-11.5 miles) at a comfortable effort

    The first 1-2km will be used as warm up and will be as slow as 5:45/km, but usually around 5:00-5:30/km. From there, the pace will gradually pick up, at no set speed or progression. We joined in on a few of these runs; sometimes they were into 3:40/km within 3km, sometimes they sat at closer to 4:20/km until half way though the run before getting into the faster paces. It also depends on the course they’ll take, of course. But this run will always be fairly comfortable for the group. The average pace is usually around 3:50-4:00/km. The distance on this run seems to be fairly random (as in it’s not on some cycle, ie 16km one week, 18km the next week etc); whatever course they decide to take that day. Remember when you’re analysing paces of anyone training in Kenya, the terrain is often very challenging (hills, slow surface, uneven ground) and the altitude is 2300-2500m (7500-7800ft).

    4:00 PM: 10-12km (6-7 miles) easy

    This run is easier than the morning run. it’s basically just a jog to loosen up and recover. Pace will normally be closer to 4:30-5:00/km, rarely faster.

    After both of these runs, they’ll stretch for 15-20mins out the front of their apartment, head inside and get some tea and bread – basically all they eat after their runs.

    They would always start at exactly 6:10am and 4:00pm. If anyone was late, they’d miss the start. What was funny to us, was that is was pitch black at 6:10am (it was basically light by 7am) but they’d never considered starting any later to avoid running the first 20-30min in the dark, which can be a challenge in the trails where the ground is very uneven and often muddy after periods of rain. The 6:10am start is what they’ve done for years and something they stick with.

    Saturday

    AM Fartlek (50min-65min in total including recoveries). Intervals rotate between long intervals (5-10min reps) and short intervals (1-4min reps)

    PM Optional Easy Run: 8-12km

    A saturday for Eliud Kipchoge involves a fartlek (or to them “speed”) workout in the morning, off the track and either the afternoon off, or a second easy run of 10-12km if they feel up for it.

    6.10 AM: Fartlek (on trails/road)

    There are 7 different fartlek workouts Eliud Kipchoge uses in his training.
    1. 10min reps with 2min rest. 4 x 10min is most common, sometimes they’ll do 5.
    2. 8mins reps with 2min rest. 6 x 8min is most common.
    3. 6min reps with 2min rest. 8 x 6min is most common.
    4. 4min reps with 2min rest. 10 x 4min is most common.
    5. 3min reps with 1min rest. 13 x 3min is most common, sometimes they’ll do 14-15.
    6. 2min reps with 1min rest. 17 x 2min is most common, sometimes they’ll do up to 20.
    7. 1min reps with 1min rest. 25 x 1min is most common, sometimes they’ll do up to 30.
    The most common 3 used are:
    • 4x10min reps (2min rest)
    • 13x3min reps (1min rest)
    • 25x1min reps (1min rest)
    These seem to be used around double the amount the others are.

    Paces in these workouts (during intervals) are difficult to report on, as the routes they use are hilly, so reps of course vary a lot in speed. but on the flat surfaces, it’s normally around 2:55/km pace for the 10min reps, down to 2:45/km for the 1min reps.

    Warm up and cool downs for this workout aren’t very long at all – normally just 10mins, sometimes up to 15mins. This surprised us. It’s common in the western world to add on plenty of milage in your warm ups and cool downs (some do up to 30mins of running) but for Kipchoge, this was short and sharp.

    On one particular workout we joined in with them (August 12th 2017 – 4x10min with 2min rest) the entire workout, start of warm up to end of cool down took under 1hr20mins. They jogged 2km in just under 10min, stretched for 2mins and got straight into it. At the end of the last rep, they walked for less than 2min before getting straight into their cool down.

    PM: Usually they’ll rest and not run at all in the afternoons on Saturday, but sometimes when they’re preparing for a big race, they might run 10-12km in the afternoon, fairly easily for them (around 4:30-5:00/km average), so just a recovery jog.

    Sunday

    AM Easy to Moderate Run: 18-22km

    PM Rest

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    Ultima modifica: 20 Settembre 2017
  3.  
    David D. (ESP 28350)

    David D. (ESP 28350)

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    Javier M. (ESP 28923)

    Javier M. (ESP 28923)

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  5.  
    Juan carlos G. (ESP) #2

    Juan carlos G. (ESP)

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    Me ha copiado mis entrenamientos! ;-P.

    En serio, para flipar, ya no solo los entrenamientos serios, sino los "recovery" que hace prácticamente a diario. Me ha hecho gracia lo de empezar exactamente a las 6:10am ;-P

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