Renato Canova: Trainingsplan von Moses Mosop in Vorbereitung auf Boston

Hier ein hochinteressanter Einblick ins Training des vlt. besten Trainers für den vlt. schnellsten Läufer zur Zeit:

Sat, 01.01
1 hr easy (15 km)


Sun, 02.01
1 hr 32’ moderate (25 km)


Mon, 03.01
a) 25’ warm-up (5 km) + (Kaptuli Road) :
38 km in 2:09’19“ (average 3’24”1) with :
4 x 5 km rec. 1 km in 1 hr 19’35“
(16’48“ / 3’55“ / 16’58“ / 4’02“ / 17’02“ / 3’56“ / 16’54“) + 15 km in 49’44“ (av. 3’19”) (43 km)
b) 40’ easy (9 km / 52 km)

Tue, 04.01
a) 1 hr 20’ easy (19 km)
b) 40’ easy (9 km / 28 km)

Wed, 05.01
a) 1 hr easy (14 km)
b) 50’ easy (12 km / 26 km)

Thu, 06.01
a) 25’ warm-up (5 km) + Track (Chepkoilel) :
2 sets of 10 x 400m in :
62”4 (56”) – 61”2 (58”) – 61”4 (59”) – 61”2 (56”) – 60”9 (57”) – 61”3 (62”) – 61”8 (58”) – 62”1 (54”) – 61”6 (57”) – 60”8

- (rec. 4’05”) -

61”4 (57”) – 61”6 (56”) – 61”9 (59”) – 60”9 (58”) – 61”6 (59”) – 61”0 (57”) – 61”4 (56”) – 62”0 (58”) – 60”6 (57”) – 59”8 (13 km)

b) 40’ easy (9 km) (22 km)

Fri, 07.01
a)1 hr moderate (15.5 km)
b)1 hr moderate (15.5 km) (31 km)

Sat, 08.01

a)20’ warm-up (4 km) + (Kaptuli Road) :
20 km in 1:02’54” (average : 3’08”7) (24 km)

b)40’ easy (9 km) (33 km)

Sun, 09.01

1 hr 30’ moderate (23 km)
(23 km)




Mon, 10.01

a)1 hr 20’ easy (19 km)

b)1 hr easy (15 km) (34 km)

Tue, 11.01

2 hr 15’ progressive (38 km)

(20 km at 3’42” pace + 18 km at 3’20” pace)

(38 km)

Wed, 12.01

a)1 hr 10’ moderate (18 km)

b)50’ moderate (13 km) (31 km)

Thu, 13.01

a)1 hr 10’ with short variations (18 km)

b)52’ moderate (14 km) (32 km)

Fri, 14.01

a)1 hr easy (14 km)

b)46’ easy (11 km) (25 km)

Sat, 15.01

a) 50’ easy run (12 km)

b) 30’ warm-up (6 km) + Track (Chepkoilel) :

5 x 3000m in :

8’41”2 (2’55”) – 8’38”8 (3’01”) – 8’36”2 (2’50”) – 8’29”0 (2’56”) – 8’26”3 (6 + 15 km) (33 km)

Sun, 16.01

1 hr 20’ moderate (22 km)
(22 km)


Mon, 17.01

a) 1 hr 07’ moderate (17.5 km)

b) 55’ easy (14 km) (31.5 km)

Tue, 18.01

a) 1 hr 18’ progressive (last 20’ fast) (15.5 + 6 km)

b)1 hr 10’ easy (17 km) (38.5 km)

Wed, 19.01

a) 40’ easy run (9 km)

b)20’ warm-up + Track (Chepkoilel) :

8 x 1000m + 10 x 600m in :

2’42”1 (2’04”) – 2’43”5 (2’03”) – 2’46”8 (2’05”) – 2’40”4 (1’55”) – 2’44”3 (2’06”) – 2’42”4 (2’03”) –
2’41”9 (2’05”) – 2’42”0

- (rec 5’04”) -

1’35”1 (1’28”) – 1’36”2 (1’30”) – 1’35”5 (1’27”) – 1’35”1 (1’27”) – 1’35”7 (1’48”) – 1’35”9 (1’24”) – 1’35”8 (1’39”) – 1’34”3 (1’19”) – 1’34”3 (1’53”) – 1’31”9
(4 + 14 km) (27 km)

Thu, 20.01

a)1 hr 18’ moderate (21 km)

b)1 hr 05’ easy (16 km) (37 km)

Fri, 21.01

a)50’ easy (12 km)

b)50’ easy (12 km) (24 km)

Sat, 22.01

20’ warm-up + 45 km (Moiben Road) in 2:29’35”

5 km : 18’05” (18’05”)
10 km : 34’54” (16’49”)
15 km : 51’34” (16’40”)
20 km : 1 hr 07’51” (16’17”)
25 km : 1 hr 24’07” (16’16”)
30 km : 1 hr 41’23” (17’16”)
35 km : 1 hr 57’48” (16’25”)
40 km : 2 hr 13’41” (15’53”)
45 km : 2 hr 29’35” (15’54”) (av. : 3’19”4)
(Last 30 km in 1:36’01”)
(Last 10 km in 31’47” – Last 2 km in 6’13” uphill) (48.5 km)
(48.5 km)

Sun, 23.01

1 hr easy (15 km)
(15 km)
Mon, 24.01

a)1 hr 15’ moderate (20 km)

b)1 hr easy (14 km) (34 km)

Tue, 25.01

a)1 hr 20’ moderate (21 km)

b)50’ easy (11 km) (32 km)

Wed, 26.01

a)1 hr 08’ (20’ easy + 48’ fast) (5 + 14.5 km)

b)50’ easy (11.5 km) (31 km)

Thu, 27.01

a)1 hr moderate (16 km)

b)45’ easy (10 km) (26 km)

Fri, 28.01

a)20’ warm-up (3.5 km) + Track (Chepkoilel) :

1000 / 2000 / 3000 / 4000 / 3000m in :

2’45”4 (2’48”) – 5’48”2 (3’04”) – 8’52”1 (2’54”) –
11’45”9 (3’00”) – 8’55”8 (4 + 13 km)

b)15’ warm-up (2.5 km) + (Kaptuli Road) :

4 x 2000m + 2 x 1000m (rec. jogging) in :

6’25” (2’55”) – 6’36” (2’57”) – 6’31” (2’58”) –
6’38” (3’02”) – 3’13” (1’58”) – 3’37” (3’50”)

10 km in 36’49” (18’24” + 18’25”) (24.5 km) (41.5 km)

Sat, 29.01

1 hr 20’ easy (19 km)
(19 km)

Sun, 30.01

1 hr 10’ easy (16 km)
(16 km)


Mon, 31.01

a)1 hr 20’ easy (20 km)

b)50’ easy (12 km) (32 km)

Tue, 01.02
15’ warm-up (2.5 km) (Kaptuli Road) :

10 km in 33’44” + 12 km in 36’53” (+53m)
(6’22” / 5’56” / 6’20” / 6’14” / 6’08” / 5’53”) (24.5 km)
15’ warm-up (2.5 km) (Iten –Kaptagat Road) :

10 km in 31’20” (16’21” dh + 14’59” uph) (12.5 km)
(37 km)

Wed, 02.02
20’ warm-up (3.5 km) + (Moiben Road) :

19 km with 4 x 4 km (rec. 1 km) in 1 hr 05’43” :

12’55” / 4’08” – 13’00” / 4’12” – 13’09” / 4’49” – 13’30”
40’ easy (9 km) (31.5 km)

Thu, 03.02
1 hr easy (13.5 km)
50’ easy (11 km) (24.5 km)

Fri, 04.02
1 hr 20’ easy (19.5 km)
50’ easy (12 km) (31.5 km)

Sat, 05.02
20’ warm-up (4 km) + Fartlek (Kaptuli Road) :

18 times 2’ fast (ab. 680m) rec 1’ easy (ab. 200m)(19.5 km)
40’ easy (9 km) (28.5 km)

Sun, 06.02
1 hr 20’ moderate (19.5 km)
(19.5 km)


Mon, 07.02
Rest (In Nairobi for US Visa)


Tue, 08.02
1 hr 10’ easy (17.5 km)
1 hr easy (15 km) (32.5 km)

Wed, 09.02
1 hr 20’ easy (19.5 km)
45’ easy (10 km) (29.5 km)

Thu, 10.02
1 hr 10’ easy (17.5 km)
50’ easy (11 km) (28.5 km)

Fri, 11.02
1 hr 20’ easy (19.5 km)
50’ easy (11 km) (30.5 km)

Sat, 12.02
5 km warm-up (Moiben Road)

30 km in 1 hr 33’59” (av. 3’08”) (35 km)
[15’39” (+6m) + 15’59” (-18m) + 15’13” (-38m) +
16’02” (+38m) + 15’41” (+18m) + 15’25” (-6m)]
(31’38” + 31’15” + 31’06”) (Last 2 km in 6’ uph)

Note : Training alone, very hot (between 10:00 and 11:30)




(35 km)

Sun, 13.02
1 hr 20’ easy (19 km)
(19 km)


Mon, 14.02
1 hr 30’ moderate (23 km)
40’ easy (9 km) (32 km)

Tue, 15.02
1 hr 10’ easy (17.5 km)
50’ easy (11.5 km) (29 km)

Wed, 16.02
24’30” warm-up (5 km) in Kaptuli Road

19 km in 1:00:02 with 14 x 3’ (rec. 1’) + 1 x 4’ :

[950m / 250 / 980 / 280 / 1040 / 280 / 990 / 250 /
1000 / 260 / 1020 / 260 / 990 / 250 / 1030 / 260 /
960 / 260 / 1000 / 260 / 1000 / 280 / 1000 / 260 /
1010 / 240 / 1020 / 260 / 1350]

(15.340 km in 46’ at 3’ / km + 3.650 km in 13’ at 3’33” 5 / km)
52’ easy (12 km) (36 km)

Thu, 17.02
15’ warm-up (2.5 km) (Moiben Road)

40 km in 2 hr 28’02” (average 3’42”)

(18’20” / 36’33” / 54’56” / 1:13’29” / 1:32’38” / 1:51’06” / 2:09’37” / 2:28’02”)

[18’20” (+1m) + 18’13” (-34m) + 18’23” (-3m) + 18’33”
(-20m) + 19’09” (+20m) + 18’28” (+3m) + 18’31” (+34m) + 18’25” (-1m)] (36’33” + 36’56” + 37’37” + 36’56”)
40’ easy (9 km) (51.5 km)


Fri, 18.02
1 hr easy (14 km)
50’ easy (11 km) (25 km)

Sat, 19.02
20’ easy warm-up (4.5 km)

40’ fartlek (1’ fast / 1’ moderate) (12.5 km)

15’ warm-down (3 km) (20 km)
40’ easy (9 km) (29 km)

Sun, 20.02
1 hr 20’ easy (19.5 km)
(19.5 km)





Mon, 21.02
1 hr 20’ easy (19.5 km)
50’ easy (11.5 km) (31 km)

Tue, 22.02
1 hr 25’ moderate (3’45” / km) (22.5 km)
40’ easy (9 km) (31.5 km)

Wed, 23.02
25’ warm-up (4.5 km) (Moiben Road)

27 km in 1 hr 25’09” (average 3’09”) with
4 x 5 km rec. 1 km + 1 x 3 km in :

14’58” / 3’49” / 14’51” / 3’48” / 15’05” / 3’57” / 15’30” / 4’02” / 9’09” (av. of 23 km fast : 3’01”)

Note : very strong wind during all training, stronger at the end. Training included 17 km going down + 10 km going up.
50’ easy (11 km) (42.5 km)

Thu, 24.02
1 hr 20’ easy (19.5 km)
50’ easy (11.5 km) (31 km)

Fri, 25.02
1 hr 20’ easy (19.5 km)
(19.5 km)

Sat, 26.02
25’ warm-up (5 km) + Track (Chepkoilel) :

10 x 1200m in :

3’13”5 (3’02”) – 3’15”2 (3’01”) – 3’18”9 (3’09”) – 3’21”7 (3’21”) – 3’18”6 (3’12”) – 3’19”9 (3’02”) –
3’15”4 (3’16”) – 3’17”0 (3’02”) – 3’15”5 (3’33”) –
3’08”0 (average : 3’16”37 - 3’09”8) (17 km)
40’ easy (9 km) (26 km)

Sun, 27.02
1 hr 45’ easy (22.5 km)
(22.5 km)


Mon, 28.02
1 hr 20’ easy (19.5 km)
40’ easy (9.5 km) (29 km)

Tue, 01.03
15’ warm-up (2.5 km) (Kaptuli Road)

10 km in 32’39” (16’37” + 16’02”) - (rest 5’) -
10 km in 32’04” (1’ fast / 1’ moderate) (16’09” + 15’55”)
20’ warm-up (3.5 km) (Kaptuli Road)

10 km in 32’24” (16’12” + 16’12”) - (rest 5’) -
6 km in 17’54” (6 + 36 km) (42 km)

Wed, 02.03
1 hr easy (15 km)
(15 km)

Thu, 03.03
20’ warm-up (3.9 km) (Kaptuli Road)

1 hr 15’ Fartlek (3x6’ + 3x5’ + 3x4’ + 3x3’ + 3x2’) rec. 1’
• 1660m / 170m / 1790m / 180m / 1740m / 170m
• 1480m / 140m / 1430m / 190m / 1480m / 170m
• 1140m / 180m / 1140m / 180m / 1180m / 180m
• 840m / 180m / 890m / 180m / 850m / 190m
• 600m / 200m / 550m / 190m / 590m / 240m

Tests : 17.360m in 1 hr (average : 3’27”3 / km)
Recovery : 2.740m in 15’ (average : 5’28”2 / km)
Totally : 20,1 km (average : 3’43”5) (24 km)









(24 km)

Fri, 04.03
Rest (Travel Nairobi – Amsterdam – Paris)

Sat, 05.03
40’ easy (9 km)
(9 km)

Sun, 06.03
PARIS - Half Marathon

2nd position in 1:01:47
(Travel Paris – Amsterdam)

(26 km)


Mon, 07.03
(Travel Amsterdam – Nairobi)
40’ easy (9 km) (9 km)

Tue, 08.03
Rest (Travel by car Nairobi – Ien)

Wed, 09.03
50’ easy (12 km)
(Travel to Marakwet for burial of his uncle) (12 km)

Thu, 10.03
Rest (very busy with the burial)

Fri, 11.03
Rest (travel from Marakwet to Iten)

Sat, 12.03
25’ warm-up (5 km) (Kaptuli Road)

40’ fartlek with 1’ fast / 1’ easy (12.110m)
20’ fast : 6800m (average 2’56”4)
20’ easy : 5310m (average 3’46”0)
General average : 3’18”1 / km
1 hr easy (14 km) (31 km)

Sun, 13.03
1 hr 40’ moderate (26 km)
(26 km)

Mon, 14.03
20’ warm-up (4 km) - Track (Kamarin) :

10 x 1200m in :

3’27”8 (1’26”) – 3’28”5 (1’27”) – 3’30”5 (1’20”) –
3’29”5 (1’26”) – 3’29”2 (1’32”) – 3’31”5 (1’32”) –
3’27”2 (1’05”) – 3’29”2 (1’18”) – 3’30”8 (1’46”) –
3’21”6 (average : 3’28”58 / 1’25”)

- (rest 8’30”) -

10 x 200m (rec. 200m jogging) (with marathon shoes) :

31”0 (79”) – 31”4 (73”) – 31”2 (67”) – 30”9 (69”) – 31”4 (69”) – 31”2 (71”) – 31”3 (68”) – 30”7 (66”) – 31”6 (68”) – 29”5 (average : 31”02 / 1’10”)

- (rest 6’48”) -

10 x 200m (rec. 200m jogging) (with marathon shoes) :

30”8 (94”) – 30”9 (84”) – 30”4 (78”) – 31”1 (79”) – 31”2 (78”) – 31”2 (74”) – 30”9 (73”) – 31”0 (74”) – 30”5 (70”) – 28”9 (average : 30”68 / 1’18”)

8’ warm-down (1.4 km) (9 + 16 km)
52’ easy (12 km) (37 km)

Tue, 15.03
1 hr easy (15 km)
50’ easy (12 km) (27 km)

Wed, 16.03
1 hr 20’ moderate (19.5 km)
(19.5 km)

Thu, 17.03
1 hr 20’ moderate (19.5 km)
50’ easy (12 km) (31.5 km)

Fri, 18.03
10’ warm-up (2 km) - (Nangili going and coming back)

40 km in 2:07:15 (training shoes)
05 km : 17:05 - 17:05 (1917m `` 1965m) + 48m
10 km : 33:05 - 16:00 (1965m < 1998m) + 33m
15 km : 48:39 - 15:34 (1998m %% 1959m) - 39m
20 km : 1:04:38 - 15:59 (1959m `` 1967m) + 8m
25 km : 1:20:18 - 15:40 (1967m %% 1948m) - 19m
30 km : 1:36:24 - 16:06 (1948m `` 2002m) + 54m
35 km : 1:51:53 - 15:29 (2002m %% 1969m) - 33m
40 km : 2:07:15 - 15:22 (1969m > 1930m) - 39m

For 10 km : 33’05” + 31’33” + 31’46” + 30’51”

Last 30 km : 1:34:10

Last km : 2’54”
35’ easy jogging (6 km) (48 km)

Sat, 19.03
1 hr 10’ easy (16 km)
(16 km)

Sun, 20.03
1 hr 20’ easy (19 km)
(19 km)


Mon, 21.03
50’ easy (11 km)
1 hr 30’ easy (23 km) (34 km)

Tue, 22.03
1 hr 02’ easy (15 km)
47’ progressive (after 5’, from 3’20” > 2’55”) (15 k) (30 km)

Wed, 23.03
1 hr easy (15 km)
1 hr easy (15 km) (30 km)

Thu, 24.03
25’ warm-up (5 km) + Track (Chepkoilel) :

10 x 1600m in :

4’40”1 (1’43”) – 4’36”7 (1’49”) – 4’37”5 (1’57”) –
4’36”2 (1’45”) – 4’38”9 (1’55”) – 4’37”2 (1’51”) –
4’35”3 (2’02”) – 4’30”1 (1’47”) – 4’29”9 (1’55”) –
4’17”8 (2’11”9 + 2’05”9, last lap 61”9) (21 km)
50’ easy (11 km) (32 km)

Fri, 25.03
1 hr 10’ moderate (18 km)
1 hr moderate (15.5 km) (33.5 km)

Sat, 26.03
1 hr 20’ moderate (21 km)
1 hr moderate (15.5 km) (36.5 km)

Sun, 27.03
1 hr 30’ moderate (24 km)
(24 km)










Mon, 28.03
20’ warm-up (3.5 km) – (Moiben Road) :

31 km (8 x 3 km recovery 1 km) in 1:38’12” (av. 3’10”)

3000m in 9’36” (2209m > 2206m) - 3m
1000m in 3’45” (2206m > 2199m) - 7m
3000m in 8’39” (2199m > 2180m) - 19m
1000m in 3’25” (2180m = 2180m) 0m
3000m in 8’57” (2180m > 2173m) - 7m
1000m in 3’31” (2173m > 2166m) - 7m
3000m in 8’56” (2166m > 2156m) - 10m
1000m in 3’31” (2156m > 2142m) - 14m
3000m in 9’01” (2142m `` 2149m) + 7m
1000m in 3’41” (2149m %% 2140m) - 9m
3000m in 9’08” (2140m `` 2152m) + 12m
1000m in 3’30” (2152m < 2158m) + 6m
3000m in 9’23” (2158m < 2178m) + 20m
1000m in 4’01” (2178m < 2186m) + 8m
3000m in 9’08” (2186m < 2195m) + 9m
(last km in 2’53”)

Total time 24 km fast : 1 hr 12’48” (av. : 3’02”)
Total time 7 km slow : 25’24” (av. : 3’38”)
Total gap of the 8 x 3 km fast : + 9m
Total gap of the 7 x 1 km slow : - 23m
30’ easy (6.5 km) (41 km)

Note :

During this session, Moses was hit by a bike and had a prain in the left ankle.

His left foot is a little swollen. He had a tape and used ice.


Tue, 29.03
Rest
40’ progressive (9.6 km) (9.6 km)
(10’22” + 8’13” + 7’54” + 8’04” + 3’37” + 1’49”)

Wed, 30.03
1 hr 20’ from easy to moderate (19.5 km)
1 hr easy (14.5 km) (34 km)

Thu, 31.03
1 hr 10’ moderate (18 km)
50’ easy (12.4 km) (30.4 km)

Fri, 01.04
20’ warm-up (3.5 km) - (Kaptuli Road) :

25 km in 1 hr 16’28” (average : 3’03”5 / km)

5 km : 14’55” (14’55”)
10 km : 29’58” (15’03”)
15 km : 45’29” (15’31”)
20 km : 61’00” (15’31”)
25 km : 76’28” (15’28”)
50’ easy (11.5 km) (40 km)

Sat, 02.04
1 hr 25’ easy (21 km)
1 hr easy (15 km) (36 km)

Sun, 03.04
1 hr 40’ easy (25 km)
(25 km)


Mon, 04.04
1 hr 30’ easy (23 km)
58’ easy (14 km) (37 km)

Tue, 05.04
20’ warm-up (4 km) +
(Moiben road, one way : start 2215m / finish 2077m)

24 km alternating speed in 1hr 14’13” (av. : 3’05”5)

1- 3’15” 3’15” d - 9
2- 2’50” 6’05” d - 6
3- 3’34” 9’39” u + 7
4- 2’49” 12’28” d - 4
5- 3’17” 15’45” d - 18
6- 2’55” 18’40” u + 2
7- 3’24” 22’04” m - 5
8- 2’51” 24’55” m - 1
9- 3’21” 28’16” d - 1
10- 2’53” 31’09” d - 8
11- 3’27” 34’36” d - 6
12- 2’51” 37’27” d - 7
13- 3’25” 40’52” m + 2
14- 2’51” 43’43” d - 8
15- 3’24” 47’07” d - 6
16- 3’01” 50’08” m - 11
17- 3’14” 53’22” m - 1
18- 3’02” 56’24” u + 4
19- 3’17” 59’41” d - 11
20- 2’45” 1:02’26” d - 5
21- 3’12” 1:05’38” d - 13
22- 2’49” 1:08’27” d - 9
23- 3’10” 1:11’37” d - 11
24- 2’36” 1:14’13” d - 12

Total time 12 km fast : 34’13” (average : 2’51”) - 67m
Total time 12 km slow : 40’00” (average : 3’20”) - 72m
50’ easy (11 km) (39 km)

Wed, 06.04
1 hr 15’ moderate (20 km)
50’ easy (11.5 km) (31.5 km)

Thu, 07.04
1 hr 30’ moderate (24 km)
50’ easy (11.5 km) (35.5 km)

Fri, 08.04
1 hr 27’ moderate (23 km)
1 hr easy (15 km) (38 km)

Sat, 09.04
27’ warm-up (5,250 km) - (Kaptuli Road) :

Fartlek in progressive way (17,750 km):

20 x 1’ fast / 1’ easy + 20 x 30” fast / 30” moderate

First 20’ (5.5 km) : (3.750m + 1.750m) (av. 3’38”)
20’ – 40’ (6.0 km) : (3.800m + 2.200m) (av. 3’20”)
40’ – 60’ (6.25 k) : (3.800m + 2.450m) (av. 3’12”)

Sun, 10.04


Mon, 11.04
(Flight Eldoret – Nairobi – Amsterdam)

Tue, 12.04
(Flight Amsterdam – Boston)

Wed, 13.04