Marathon PR: 2:05:04 = 4:46/mi = 100% MP Abel Kirui – World Marathon Champion Training of Renato Canova’s athletes, compiled by

See accompanying article for more details Training – July 2011 John Davis, RunningWritings.com

Mon Tue Wed Thu Fri Sat Sun

1 2 3
70min moderate 20min easy + fartlek: 110min progressive run
20x2min fast, 1min Avg 84%
50min including 20 moderate
diagonals
40min easy

4 5 6 7 8 9 10
60min easy 60min moderate 3x3000m at 102.5% (3min 80min moderate 70min moderate 50min easy 24.9mi at 87.5%
rec); 3x1000m at 107.5%
40min easy 60min moderate (2-3min rec) 30min easy + 1hr 50min easy 50min easy
8x500m at 112%
exercises in gym
50min with 30x120m
50min easy
diagonals, 100m
recovery
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 79% 40min moderate +
5000m 100.5% 20min with diagonals +
52min easy 40min easy 40min easy
Marathon PR: 2:05:04 = 4:46/mi = 100% MP Abel Kirui – World Marathon Champion Training of Renato Canova’s athletes, compiled by
See accompanying article for more details Training – August 2011 John Davis, RunningWritings.com

Mon Tue Wed Thu Fri Sat Sun

1 2 3 4 5 6 7
4x5km at 99.5-95%, 60min easy 70min easy 60min easy 24.9mi at 90.5% 60min easy 60min moderate
1km rec at 83.5-62%
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 fast 40min easy + 40min
training camp 106, 102.5, 100.5, 102.5, (85% average) with diagonals
60min easy + 10x100m 100.5, 101, 103.5, 106%
with 100m rec Rec. 3-6min

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

fast, 1min mod. +30min 45min easy AM: 6.2mi at 90%, 56min moderate 65min moderate + rest 130min at 81%
easy + 10x30sec fast, 4min rest, 9.3mi at 30min with diagonals +
30sec moderate 98.5% 55min easy 30min moderate
PM: 45min mod→fast PM: 6x1600m in
(83.5% average) 105.5%, 2min recovery

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 (103/89%) 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