Abel Kirui: Marathon World Champion Training of Renato Canova’s athletes before

Training done in Iten, Kenya

“Easy” = 6:20-7:15/mi
“Moderate” = 5:50-6:20/mi July 2011 the 2011 World Championships
Compiled by John Davis
Runningwritings.blogspot.com

Mon Tue Wed Thu Fri Sat Sun

1 2 3
70min moderate 20min easy + fartlek: 110min progressive
20x2min fast, 1min run
50min including 20 moderate 5:32/mi average
diagonals
40min easy

4 5 6 7 8 9 10
60min easy 60min moderate 3x3000m in 8:38, 8:43, 80min moderate 70min moderate 50min easy 24.9mi at 5:22/mi
8:41 (3min rec);
40min easy 3x1000m in 2:42, 2:47,
60min moderate 30min easy + 1hr 50min easy 50min easy
2:45, 2:45 (2-3min rec)
8x500m 1:18.5
exercises in gym
50min with 30x120m
PM: 50min easy
diagonals, 100m

11 12 13 14 15 16 17
45min easy 88min moderate 50min moderate Rest (knee pain) Rest Rest Rest

45min easy 50min easy 50min including 30

diagonals

18 19 20 21 22 23 24
70min moderate 70min moderate Rest (knee pain) 62min easy 90min easy 60min easy 70min moderate

45min including
diagonals

25 26 27 28 29 30 31
78min moderate 60min easy 60min easy Rest (knee) 20min warm-up + 104min at 5:46 40min moderate +
5000m in 14:46 20min with diagonals
52min easy 40min easy + 40min easy
 Training of Renato Canova’s athletes before

August 2011
the 2011 World Championships
Compiled by John Davis
Runningwritings.blogspot.com

Mon Tue Wed Thu Fri Sat Sun

1 2 3 4 5 6 7
4x5km at 4:47-5:01/ 60min easy 70min easy 60min easy 24.9mi at 5:13/mi 60min easy 60min moderate
mi, 1km rec at 5:33-
6:35/mi 40min easy 20min bike + gym

Road very muddy

8 9 10 11 12 13 14
70min moderate Rest: opening of 70min moderate 60min moderate 1-2-3-2.8-2.8-2-2-1km 85min moderate to 40min easy + 40min
training camp 4:29, 4:39, 4:45, 4:39, fast (5:28/mi average) with diagonals
60min easy + 4:44, 4:43, 4:36, 4:29
10x100m with 100m /mi
rec Rec. 3-6min

15 10x2min fartlek 16 17 SPECIAL BLOCK 18 19 20 21

fast, 1min mod. 45min easy AM: 6.2mi at 5:15/mi, 56min moderate 65min moderate + rest 130min at 5:40/mi
+30min easy + 4min rest, 9.3mi at 30min with diagonals +
10x30sec fast, 30sec 4:50/mi 55min easy 30min moderate
moderate PM: 6x1600m in 4:31,
PM: 45min mod→fast 2min recovery
(5:34/mi average)
22 23 24 25 26 27 28
60min moderate 70min moderate 15x1min fast, 1min 50min easy + 15x80m 22km alternating 1 km 80min moderate 60min easy + 30min
50min moderate easy uphill sprint fast/moderate with diagonals
20min easy + 20min (4:37/mi | 5:17/mi) 60min easy
with diagonals 60min with 20min of 40min easy
diagonals

29 30 31 1 2 3 4
60min easy Rest (travel to Daegu) Rest (travel to Daegu) World Championships
Marathon
2:07:38, 1st Place
(4:52/mi)