(long recovery). 20min w/u +. 4.4mi progressive. 4:50 to 4:34/mi pace. 81.5% to 88%. 87% to 93.5%. 60min at 6:00/mi with
World 3000m indoor champion Caleb Ndiku's last two weeks of training, Feb/March 2014 (Imperial units) Relative paces listed as percentage of 3k pace and percentage of 5k pace. 3k/5k fitness estimates: 7:36 / 13:18 (based off Feb 1st race in Karlsruhe) Mon
Tue
Wed
70min progressive 40min easy + 15x80m uphill sprint
Thu
1600 4:08 (6min) 5x200 27 (1, 5min) 1200 3:04 (6min) 5x200 27 (1, 5min) 800 1:58 (6min) 300 max speed
Fri
60min moderate 40min easy + technical exercises
Sat
75min long run with 30-45sec easy bursts of speed
Sun
80min easy
30min easy + gym exercises
40min easy 98% → 103%, 108% 103% → 107.5%, 112% Special Block 40min easy + 12-15x80m uphill sprint 60min easy
10x300m 45 (1min) 6-8min rest 3000m 8:36 6-8min rest 5x300m 42-41 (3-4min)
70min easy
50min easy
30min easy + gym exercises
40min easy
60min easy 3.75mi at 5:21/mi + 10x1000 2:50 2min rec
60min easy with short bursts of speed
40min easy
101.5%, 87%, 108-110% 3.75mi at 5:21/mi + 4x600m 1:27-1:24 6-8min rec
106%, 92.5%, 112-114%
68.5%, 88% 68.5%,104.5-108% 75%, 93.5% 75%, 109-112% 80min easy 30min easy + 10x80m uphill sprint
4*(600, 500, 400, 300) 2min between reps 5-6min between sets 1:30, 1:14, 58, 42
60min easy 50min easy + 15-20x100200m strides, progressively faster
70min with short bursts of speed 40min easy + technical exercises
5x1000m alternating 29/34sec each 200m 5-6min rec
80min moderate (21km) 6:08/mi 40min easy
40min easy
40min easy
50% 104.5% / 88%
101.5% → 108%
57% 107.5% / 93.5%
106% → 112%
Rest or 60min easy
3000m in Düsseldorf
3000m in Karlsruhe
7:38.40 1st
7:36.27 1st
1500m in Stockholm 3:36.8 5th
60min moderate 40min easy + 15x80m uphill sprint (long recovery)
20min w/u + 4.4mi progressive 4:50 to 4:34/mi pace 81.5% to 88% 87% to 93.5%
60min at 6:00/mi with 3045sec bursts at 4:25/mi every 2min
20min w/u + 10x600 in 1:33 with 2min rec
80min progressive 6:26 to 5:21/mi
2000m - 1200m - 800m 400m 8min rest
45min easy
45min easy + 10x20sec fast skipping with high knees
Last 1k, 400, 300, 200 faster
60min moderate
70min with 30-45sec bursts at 4:25/mi every 2min
40min easy
53% with bursts at 91.5% 98% 60% with bursts at 97% 103%
42% to 68.5%
40min easy + 1600m accelerating each lap: 63, 61, 59, 54
53% with bursts at 91.5% 96.5-99.5-103-111%
2:50, 2:30 63, 63, 55 1:15, 41 28, 26
2000 1200 800 400
60% with bursts at 97% 101.5-104.5-107.5-115%
50% to 75% 40min easy 88% → 114.5% 93.5% → 118.5% 30min easy + 60min easy 40min easy + 10x80m uphill sprint (long recovery)
30min easy in Poland 8x200m in 27 2-3min rec 111% 115%
3000m heat
3000m final
7:42.75 1st
7:54.94 1st
30min easy in Poland
