David Rudisha: Typical Tuesday (Base Period)
The Sweat Elite team spent May 2017 training with St Patrick’s athletics group in Iten, Kenya – David Rudisha’s training group. We learnt the ins and outs of their unique training program that has produced many sub 1:45 800m runners.
Base training for David Rudisha’s training group involves quantity of around 50-60 miles per week (80-96km), lots of steady state running and a large focus on stretching and core stability work, to prepare them for the track work beginning in late February.
Typical Tuesday – Base Period
9:00AM: Fartlek
Fartlek is always and purposely done on very challenging courses (ie terrain). Sometimes the fartlek is done to certain time intervals and something it’s random intervals.
Example of a few workouts:
- 15 x (1min hard, 1min jog)
- 8 x (2min hard, 1-2min jog)
- 6 x (3min hard, 1-2min jog)
- 30mins of completely random intervals, on Coach Colm O’Connell’s whistle. He will drive the car behind them and create random intervals between 30sec-2min.
The above 4 workouts are most common, but sometimes they might do something similar. The most important part is that the course is challenging for them, with plenty of tough hills.
Before and after, they will do a 10-15min very easy warm up and cool down.
PM: No Training
See other Typical Days for David Rudisha in the list of David Rudisha articles here.
