How does Kipchoge arrange the training?
Written by Tatsuko, Corduroy
Edit/corduroy
Production/Macondo Running Laboratory
Since moving to the marathon in 2013, Kipchoge has participated in a total of 15 official races, including 13 championships, breaking the first person in human history to break 2 and successfully defend the Olympic marathon gold medal.
Hard work, self-discipline, low profile, humility, these are the halos of Kipchoge, coupled with scientific training, these qualities have made him a leader in the marathon world, even the greatest marathon runner.
So, how is Kipchoge's day of training arranged?
Kipchog's day
In recent days, Kipchoge's recent training videos have been shared online.
The training is carried out on a dirt road at an altitude of 2400 meters, including two exercises in the morning and afternoon. In the morning, the training content is jogging warm-up and intermittent intensity running on the field, and in the afternoon, it is a 10 km easy run, which is a typical day of training.
The focus is on jogging first to warm up for 4 kilometers. True scientific training, simply put, should be slow and slow, should be fast, jogging is jogging, intensity running is intensity running. The training content must be clear and strictly implemented.
Our usual training should avoid the kind of running that makes you feel tired continuously.
After warming up and entering the field training, Kipchoge first changed his running shoes, followed by an 8x1600m + 8x400m interval run. According to the arrangement of the coach, it is stipulated that the 8 1600 meters of each group rest for 2 minutes, and each 1600 meters should take less than 4 minutes and 40 seconds.
8 400m intervals rest between 30-50 seconds, each 400m takes 63-64 seconds. At the end of the training at 10 o'clock, Kipchoge went to a few laps of jogging to cool off, and then returned to the training camp to rest and recharge.
At 4 p.m., the second training session began. 10 km easy to run, starting pace every km 5 minutes - 5 minutes 40 seconds, the end of the fastest pace of about 3 minutes 45 seconds.
This is Kipchoge's typical one-day training.
What can we learn from this?
According to Kipchoge's one-day training, there are at least 3 points to learn.
1. Warm up and cool down fully
This is a condition to ensure that training is in place and no injuries are made.
2. Different training contents can choose different types of running shoes
For example, aerobic running chooses running shoes with good cushioning, and intensity running chooses light or thin running shoes. Dirt roads and athletics fields are more injurious than rubber tracks, and are more suitable for thick-soled carbon plate running shoes.
Usually, if you have the conditions to run intensity or sprint on the rubber field, you can also switch to spike training.
3. The training plan is clear
Strictly implement the fast and slow plan, do not run fast when you should jog, and do not be lazy when you should run at the intensity.
When I see the training plan of the great god, some people will say that the easy run of the great god is my desperate run. Sharing a training plan is not for everyone to copy, but to adjust to the right intensity according to their own ability, so that everyone can get a lot out of it.
In addition, a complete training plan should include five dimensions: frequency, intensity, duration, type and progress.
Frequency is how many times a week; intensity does not refer to the speed of speed, amateur runners should pay more attention to their body feelings; the length of time is how long to run each time; type refers to whether to do other types of sports in addition to running; progress is the need to arrange their own running step by step.
So, how should runners with different goals arrange their own training plans?
1. Fat loss and beginners
The biggest focus of this type of runner is injury prevention. Only if there is no injury, you can run regularly, can you not be afraid of running.
Frequency: Run 3-5 times a week. People who are heavier and have just started running are not recommended to run every day. You can choose to run 1 off 1, if the body does not have adverse reactions, you can slowly transition to run 2 off 1.
Intensity: Heart rate is controlled at 110-130, it is very relaxed when running, and you can chat.
Duration: Beginners can start with 10 minutes, slowly grow to 30 minutes, and so on. If you want to achieve a good workout and fat loss, you should continue for more than 45 minutes.
Type of exercise: Slowly increase strength training, such as squats and standing on one foot.
Progress: Follow the 10% increase principle in time.
2. Fitness runners
Fitness running, the first focus is still on injury prevention, the second focus is to improve running skills. The third focus is on improving and maintaining physical fitness. Finally, if you want to compete, you need to be prepared for the preparation.
Frequency: 3-5 times a week.
Intensity: Medium intensity. Breathing is easier, you can chat, and your heart rate is controlled between 130-150.
Duration: A single run can be 45-60 minutes, and it can be extended on weekends.
Type of exercise: Increased strength exercises, which can be core strength, hip and leg strength, etc.
Progress: Follow the same 10% principle.
3. Prepare the half horse
If you want to prepare for a half horse, it proves that you have accumulated a certain sports foundation, so the focus should be on the improvement of technology and endurance, and also pay attention to injury prevention.
Frequency: Run at least 3 times a week.
Strength: at 5-7 into force. The heart rate is between 130-150 most of the time. You can run 80% of the force every two weeks, close to the pace of the race.
Duration: Try to control a single run time of 60 minutes. Weekends can be stretched out, up to 90 minutes.
Type of exercise: Add strength training, such as squat jump, Bobby jump and so on.
Progress: The preparation period for a half-horse race is at least 3-6 months. The increase in time and running volume still follows the 10% principle.
When preparing for a half-horse race, be sure to pay attention to the gradual progression, do not significantly increase the amount of running and the length of running. Don't pursue speed in daily training, running too fast will lead to a decrease in endurance.
4. Prepare the full horse
The focus of the whole horse is on polishing endurance day after day and improving technology.
Frequency: 4-5 times a week. It is best not to exceed 5 times.
Intensity: Daily running is controlled at 5-7 percent force, and heart rate is controlled between 130-150. The duration of a single midweek is 65-75 minutes. Run for 75-120 minutes at a time on weekends, and not more than 150 minutes at most.
Type of exercise: Join freehand strength training. High-intensity strength training causes the body's anaerobic metabolic system to be active, which affects the aerobic metabolic system.
Progress: With a half-horse foundation, when preparing for the full horse, there must be at least 4-6 months of preparation period, so that you can enjoy completing a full horse, rather than walking and running, encountering wall collisions and cramps, and suffering.
Increase the amount of running and the length of running, and still adhere to the principle of 10%.
4 effective ways to improve your marathon performance
From Kipchoge's training videos, we can also see the diversity of his training. The consolidation aerobic consolidation aerobic, the stimulation of the heart and lungs, the acceleration of the speed is not ambiguous.
In order to achieve good results in the marathon, it is far more than just running more, and there must be a scientific and systematic training method.
If you just jog, it will not help you much in improving your grades, and you will soon encounter bottlenecks.
1. Aerobic running to consolidate the foundation
Marathon is ultimately an aerobic sport, whether it is preparing for a half-horse or a full marathon, the first stage of a training cycle is the "basic stage". The biggest goal of basic training is to improve endurance, that is, aerobic exercise ability. Only by laying a solid foundation can we achieve good results in the competition.
Long-distance training is also something that every marathon runner must go through, mainly to build endurance.
In Daniels' classic running training method, it is proposed that a single long distance should be within 30% of the weekly running volume. In his training plan, for those who run 64 kilometers a week, the longest distance is 24 kilometers at a time, while those who run 100 kilometers a week are 29 kilometers at a time.
At the same time, there is also a qualification that the long distance does not exceed 150 minutes, and the distance and time are subject to the first arrival;
2. Rhythm running, improve speed endurance
The purpose of rhythm running training is to strengthen the body's ability to clear lactic acid, and the stronger the body's ability to clear lactic acid, the better the marathon results will be. In other words, you can maintain faster paces longer.
The pace of rhythm running training is generally slower than the pace of 5 km and 10 km races, which is almost equivalent to the pace of 15 km to half a horse race. Well-trained runners control their maximum heart rate at 82% to 91%, while slightly inferior runners also have to reach more than 80%.
Here are the lactic acid threshold running paces of different levels of runners, for reference:
3. Run intermittently to increase voX max
For runners with a relatively high running level, when the individual's endurance level has reached a current extreme, increasing the speed is the next step that must be done.
Interval running is the use of intermittent rest to make each run faster than their own sustained running speed, so as to improve cardiopulmonary capacity and absolute speed. When your absolute speed is faster, running at a relatively slower speed can be easier and longer.
Usually, 400-meter intervals are the first choice for many runners to train at speed. A standard 400-meter interval will run about 12 sets.
According to the results of the 5 km and 10 km full race, everyone can find out their 400 m interval training speed. It is important to note that you must warm up thoroughly before you do speed training.
4. Strength training, speed up, injury prevention
As runners, we don't need to train fitness trainer-style bodybuilding muscles, and it is enough to do hip, leg, waist, and abdomen strength training 2-3 times a week.
Targeted strength training can effectively avoid injuries, maintain the stability of the trunk during running, optimize the running posture, improve power output, and improve running economy.
Nowadays, major events have been postponed, and it is unknown whether the competition without postponement can be held. Instead of upset about it, use it as an opportunity to continue to improve yourself. Train well now and it will be easier to play PB.
In short, for amateur runners, the mentality should be correct, we do not have the foundation of professional athletes, do not have the ample time of professional athletes, do not have a deep understanding of running, down-to-earth, learn the skills and training methods of professionals, and constantly accumulate.
Don't doubt, don't slacken off, stick to it, and believe that every step you run will not be disappointed!
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