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Training
This page provides a general training plan used by Bekele as well as the rest of the
Ethiopian National Team.
http://web.ics.purdue.edu/~bpence/Bekele/Bekele_Training.html Go MAR APR SET
Typical Weekly Schedule 16
19 captures
16 apr 05 2 ago 13 2004 2005 2007
Monday
AM
3 hour long run in the forest (5:40/mile)
PM
none
Tuesday
AM 1.5 hour run; stretching
PM 1 hour easy
Wednesday
AM hard 15km 30km run on roads (half marathon marathon pace);
stretching
PM
1 hour easy
Thursday
AM sprints in spikes; jogging; long warmup; 20 minutes stretching
PM
1 hour easy
Friday
AM 15 20 x 400m hills with jog recovery; 15 20 minutes stretching
PM 1 hour easy
Saturday
AM
track work; 3 x 1200m to 8 x 2000m; stretching
PM
1 hour easy
Sunday
AM
1 hour very easy
PM
none
Specific Workouts
Session Pace Specifics Workout Goal
6 x 800m 1:57/800m lap 1 at 1:04; lap 2 at 0:53 final lap kick
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610 x
2:27/1000m 3 minutes recovery 3000m pace work
1000m
3 x 2000m 5:00/2000m 3 minutes recovery 5000m pace work
5 x 2000m 5:15/2000m 10,000m pace work
4:25 15k 30k (half marathon to
threshold threshold
4:45/mile marathon pace)
basic speed and
basic speed plyometrics and strides (100m)
kick
strength light weight lifting at high repetitions strength endurance
An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically
Bekele and
Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average
pace of around
2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and
18:45.
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