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For reference, the Kenyan athletes were completing about 60% of their total kilometres as easy runs, 25% as tempo runs, just under 10% as short intervals, just under 5% as long intervals and around 1% as tests/competitions. For comparison the national level athletes completed close to 70% of their total kilometres as easy runs, 10% as tempo runs, around 6% as short intervals, 12% as long intervals and 2% as tests/competitions. 

When considering the application of this for either your own or another athlete’s training it is obviously extremely important to consider the goals, strengths and weaknesses of that specific case however the comparison between athletic levels presented in this study is definitely interesting. If working in a similar time period (10 weeks from major competition) and you’re doing a lot of longer intervals, it may be worth switching some intervals for tempo runs, and hey, Wilson Kipsang does it. 

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