Mubarak Shami

This was his training leading up to Lake Biwa which he won in 2:08:23. Remember Kenya was in the midst of a major civil upheaval. Much thanks to Renato for sharing and wishing the best for his athletes.

2008

February 4-10

  • Mon
    1 hr easy run (16 km)
    1 hr with short variations of speed (16 km)
  • Tue
    1 hr 10’ moderate (20 km)
    1 hr 10’ easy run (17 km)
  • Wed
    1 hr 10:00 progressive run (21 km)
    1 hr easy + 10 x 80m sprint uphill (16 km)
  • Thu
    20:00 easy + 4 x 6 km in 18’24” / 18’32” / 18’33” / 18’21” rec. 3:00 jogging (24 + 6 km)
    40:00 moderate (10 km)
  • Fri
    1 hr 15:00 moderate (21 km)
    1 hr easy (15 km)
  • Sat
    45:00 moderate (12 km)
    50:00 moderate (13 km)
  • Sun
    38 km progressive in 2:05’44” (30 km even pace in 1 hr 40:08 + last 8 km in 25’36” (last 2 km in 6’02”)

(weekly mileage : 245 km)

February 11-17

  • Mon
    1 hr with short variations of speed (17 km)
    1 hr moderate (16 km)
  • Tue
    45:00 progressive run + 10 x 200m climbing, hard, rec. 4:00 (12 + 2 km)
    1 hr 15:00 moderate (20 km)
  • Wed
    50:00 easy run (12 km)
    45:00 easy run (11 km)
  • Thu
    10 km in 33’06“ + 15 km in 46’28“ (av. 3’05”)
    (25 km)
    10k in 32’57“ + 6 x 2000m in 5’55“ / 5’52“8 / 5’56“6 / 5’57“ / 5’58“5 / 5’49“5 rec. 2’
    (22 km)
  • Fri
    1 hr easy (15 km)
    1 hr easy (15 km)
  • Sat
    1 hr easy (15 km)
    1 hr moderate (17 km)
  • Sun
    30:00 easy + 20 km in 1:03’22” (av. 3’10”)

(weekly mileage : 226 km)

February 18-24

  • Mon
    1 hr moderate (16 km) 1 hr with short variations (17 km)
  • Tue,
    30:00 easy + 7 x 3000m in 8’55”6 / 8’57”2 / 8’58”4 / 8’55”2 / 8’54” / 8’58”3 / 8’49”6 rec. 600m in 3:00 >< 3:30 (21 + 10) 40:00 easy run (9 km)
  • Wed
    1 hr moderate (16 km) 1 hr easy (15 km)
  • Thu
    1 hr moderate (16 km) 45:00 easy + 15 x 80m sprint uphill (12 km)
  • Fri
    25’ easy + 35km progressive variated (for 5 km : 17’06” + 16’34” + 16’20” + 15’55” + 17’08” + 16’23” + 15:27”) in 1 hr 54’53” (hilly course in Iten, av. 3’17”)
  • Sat
    40:00 with short variations (10 km) 45:00 easy (11 km)
  • Sun
    1 hr 20:00 at personal sensation (21 km)

(weekly mileage : 214 km)

February 25 – March 2

  • Mon
    50’ easy (12 km) 1 hr with short variations (16 km)
  • Tue
    45’20” moderate + 10k in 30’54” (12 + 10 km) 1 hr easy run (15 km)
  • Wed
    40’ easy (10 km) (Travel to Japan)
  • Thu
    30’ easy (7 km)
    Fri
    30’ easy (7 km)
  • Sat
    30’ easy (7 km)
  • Sun
    OTSU (LAKE BIWA MARATHON) 1st in 2:08’23”

(weekly mileage : 142 km)