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MARATHON

Training for a Sub 2:05 Marathon

Training for a Sub 2:05 Marathon

A small % of people have the natural talent (provided they train optimally for themselves) to run under 2:15 for a marathon. A very, very small % of people have the natural talent (provided they train optimally for themselves) to run under 2:05 for a marathon.

However of those very few people who have ever done it, such a large % of those people have been coached/mentored by the same person:

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Marius Ionescu (Romania’s #1 Marathoner) – Handling Pain

Marius Ionescu (Romania’s #1 Marathoner) – Handling Pain

Another way I sometimes push myself mentally: I say “I will stay 1 more kilometre and then we’ll see what happens after.” I get to that K and then it’s “one more” and “one more”. Counting the distance in small pieces. Telling myself that now it’s between me and my mind, but also it’s about who is mentally strongest, because definitely it is not easy for the others either.

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10 Fartlek Training Sessions by World-Class Athletes & Coaches

10 Fartlek Training Sessions by World-Class Athletes & Coaches

4. Renato Canova, coach for several world record holders and medalists across varied athletic events, likes his athletes to continue with a strong pace even during the ‘off’ period during a fartlek run. He uses some basic combinations of 1/1 (one minute hard, one minute easy) or 2/1 especially in the build-up phases of training. For example, during the build-up phase for Ronald Kwemoi in 2017, Canova programmed a one hour fartlek session for him: 20 x (1min on/1 min off) + 20 x (30s on/30s off).

5. Abel Kirui, a double world champion in the marathon and Canova’s athlete, completed a specific fartlek session in the build up to the 2012 Olympic Games: 27km continuous run consisting of 4 sets of 6km fast (marathon race pace) with 1km recovery (25-30s slower than marathon race pace).

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8 Interval Training Workouts by World Champions and Coaches

8 Interval Training Workouts by World Champions and Coaches

4. Bill Dellinger, a bronze medalist at the 1964 Olympic Games for the 5000m, used advanced interval training to his advantage. He completed 3 miles of alternating 30s and 40s 200m runs with no recovery. The workout finished when he could not keep up with the pace anymore. As a coach he uses the 40-30 with his athletes almost 3 times during winter training with some of his best athletes going for 18 laps continuously. He also used the 800-300, which consisted of running 800m at a runner’s 5km goal pace with a 400m recovery, followed by 300m at mile race pace with a 200m recovery in 40s. The cycle repeated until the athlete could not keep up with the pace anymore.

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Sweat Elite Guide To Training in Ethiopia

Sweat Elite Guide To Training in Ethiopia

The team here at Sweat Elite just spent the most unforgettable month training in Ethiopia, learning the ways of some of the world’s top athletes. Not only was the experience a great way to build fitness and be exposed to the training of these athletes, but it was also such a unique exposure to the culture in Ethiopia: a unique blend of ancient history, and burgeoning development, with assuredly some of the most hospitable people in the world.

Due to high demand, and lots of questions coming from the community, we have decided to put together a little bit of a how-to guide for training in Ethiopia.

Specifically, this article is aimed at people looking to train in Addis Ababa or Sululta, one of the more accessible training bases for the top athletes.

Reaching Sululta

Addis Ababa has become an African travel hub and can be reached easily from most large European and Asian hubs. Many of the top athletes who have a larger income choose to live in Addis Ababa and drive out to the training areas in their cars each day, however many still live in and around Sululta. Situated at 2800m Sululta is easily reached by taxi (or local mini busses although these are more difficult to coordinate, and taxis shouldn’t exceed US$20). The journey over the range from Addis International airport takes roughly forty minutes, the road is not in amazing condition and the drivers can be quite aggressive so prepare for a little adrenaline.

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Eliud Kipchoge – Diet

Eliud Kipchoge – Diet

Ugali: made from maize meal, it is cooked in water to form a sort of corn cake. This staple is very high in starch and is very bland, lacking much in the way of flavour. Many meals in the farm-stay were served with an almost insurmountable pile of ugali on the side.
Managu: a dark leafy green, somewhat like spinach. This is normally eaten after being sautéed in water and some oil, however some athletes we spoke to even cooked the leaves in milk!

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Eliud Kipchoge – Outsiders

Eliud Kipchoge – Outsiders

When we shadowed Eliud and the squad on some long runs, we were very surprised by the typical composition of the group. When we arrived in the darkness, the group assembled outside the compound gates were predominantly outsiders, who waited for Eliud and the Global athletes to exit the camp. The entire group started together, however as the pace quickened Eliud and a small group led the charge, leaving a long line of outsiders strung out in their wake.

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The Training and Tactics of Steve Jones

The Training and Tactics of Steve Jones

Jones’s philosophy of training hinged around long-repeat runs by time, away from the track, hence allowing him to run free and open without any mental limitations that a track or watch may bring – running in its pure, instinctive form. Jones grew up racing countless British cross-country races, a fact he insists is vital to the development of any runner.

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