KALHYGGE

This page provides a general training plan used by Bekele as well as the rest of the
Ethiopian National Team. 

Typical Weekly Schedule
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
6-10 x 1000m	2:27/1000m	3 minutes recovery	3000m pace work
3 x 2000m	5:00/2000m	3 minutes recovery	5000m pace work
5 x 2000m	5:15/2000m		10,000m pace work
threshold	4:25-4:45/mile	15k - 30k (half marathon to marathon pace)	threshold
basic speed		plyometrics and strides (100m)	basic speed and 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.