Kenenisa Bekele – Training Leading To Berlin Marathon 2019 (2:01:41)
Kenenisa Bekele shocked the running world in September 2019 by clocking the 2nd fastest Marathon time ever – 2:01:41 – narrowly missing the world record by just 2 seconds. Many wrote off the world 5000m and 10000m record holder before the race, after a series of average performances and DNF’s.
Bekele trained consistently for just 8 weeks before the week of Berlin Marathon 2019 where he ran his personal best time. According to one of his coaches – Mersha Asrat – Bekele was training inconsistently before this 8 week period.
Kenenisa Bekele’s training log leading to Berlin Marathon 2019 (2:01:41) is below. Most of this training block was completed in the Netherlands (sea level).
Mon Jul 29
AM: 1hr easy (4:15/km > 4:10/km), 10x100m (16-17sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Jul 30
AM: 1hr50min easy (4:10/km > 3:45/km)
PM: Rest
Wed Jul 31
AM: 50min easy (4:15/km > 4:10/km).10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Thu Aug 1
AM: 30min easy. 12 x 300m hills (times not stated). 10x100m (16sec).
PM: Rest
Fri Aug 2
AM: 1hr easy (4:10/km > 4:00/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sat Aug 3
AM: 1hr easy (4:10/km > 4:00/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 4
AM: 2hr long run (4:20/km > 3:45/km)
PM: Rest
Week #1 Total: 158km
Mon Aug 5
AM: 1hr easy (4:10/km > 4:00/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 6
AM: 1hr40min long run (4:00/km > 3:45/km)
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 7
AM: 1hr easy (4:20/km > 4:15/km). 10x100m (16sec).
PM: Rest
Thu Aug 8
AM: Track. 2 Sets of (3km in 9:30, 2km in 6:20, 1km in 3:05, 500m in 1:15). Recovery: 400m jog.
PM: 50min easy (4:20/km > 4:10/km)
Fri Aug 9
AM: 1hr10min easy (4:15/km > 4:10/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sat Aug 10
AM: 50min easy (4:20/km > 4:15/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 11
AM: 32km long run (2km easy, 15km @ 3:30/km, 8km @ 3:20/km, 7km @ 3:15/km).
PM: Rest.
Week #2 Total: 176km
Mon Aug 12
AM: 1hr easy (4:10/km > 4:00/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 13
AM: 1hr easy (4:10/km > 4:00/km).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 14
AM: 2hr30min long run (4:10/km > 3:50/km).
PM: Rest.
Thu Aug 15
AM: 1hr easy (4:10/km > 4:00/km).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Aug 16
AM: 30min easy. 12 x 300m hill repeats (times not stated). 10x100m (16sec).
PM: 50min easy (4:20/km > 4:15/km).
Sat Aug 17
AM: 1hr easy (4:20/km > 4:15/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 18
AM: Road: 5 x 5km (16:00, 16:00, 16:00, 15:50, 15:50) with 1km float recovery in 3:30.
PM: Rest.
Week #3 Total: 186km
Mon Aug 19
AM: 1hr easy (4:10/km > 4:00/km)
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 20
AM: 50min easy (4:10/km > 4:00/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 21
AM: Track. 2 Sets of (3km in 9:00, 2km in 5:55, 1km in 2:55, 500m in 1:13). Recovery: 2.5min.
PM: 50min easy (4:20/km > 4:10/km)
Thu Aug 22
AM: 1hr easy (4:20/km > 4:10/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Aug 23
AM: Fartlek (road): 20x1min (1min jog recovery), 20x30sec (30sec jog recovery), 5min recovery between sets. Reps at 2:40-2:45/km.
PM: 6km easy. Gym (general strength, corrective workout).
Sat Aug 24
AM: 1hr easy (4:20/km > 4:15/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Aug 25
AM: 41km long run: 4km easy + 35km Progressive (3:20/km > 3:10/km) + 2km easy.
PM: Rest
Week #4 Total: 188km
Mon Aug 26
AM: 1hr20min easy (4:10/km > 4:00/km).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Aug 27
AM: 1hr easy (4:10/km > 4:00/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Aug 28
AM: 2hr30min long run (4:00/km > 3:45/km)
PM: Rest
Thu Aug 29
AM: 1hr easy (4:20/km > 4:10/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Aug 30
AM: 20min easy. 10x300m hill repeats (times not stated).
PM: 50min easy (4:20/km > 4:10/km).
Sat Aug 31
AM: 1hr easy (4:20/km > 4:10/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Sep 1
AM: Road: 7 x 3km in 8:45 with 1km float recovery in 3:30.
Week #5 Total: 186km.
Mon Sep 2
AM: 1hr10min easy (4:10/km > 4:00/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Sep 3
AM: 1hr easy (4:20/km > 4:10/km).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 4
AM: Track: 30x400m in 68-70sec with 80sec recovery.
PM: 50mins easy (4:20/km > 4:10/km).
Thu Sep 5
AM: 1hr30min easy (4:20/km > 4:00/km)
PM: 6km easy. Gym (general strength, corrective workout).
Fri Sep 6
AM: 1hr easy (4:20/km > 4:10/km).
PM: 50mins easy (4:20/km > 4:10/km).
Sat Sep 7
AM: 1hr easy (4:20/km > 4:15/km). 10x100m (16sec).
PM: Rest
Sun Sep 8
AM: 46km long run: 4km easy + 40km @ 3:15/KM + 2km easy.
Week #6 Total: 185km.
Mon Sep 9
AM: 1hr easy (4:10/km > 4:00/km).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Sep 10
AM: 1hr10min easy (4:20/km > 4:10/km).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 11
AM: Fartlek (road): 30x1min (1min jog recovery), 30x30sec (30sec jog recovery), 5min recovery between sets. Reps at 2:40-2:45/km.
PM: 50min easy (4:20/km > 4:10/km).
Thu Sep 12
AM: 1hr10min easy (4:10/km > 4:00/km).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Sep 13
AM: 2hr40min long run (4:10/km > 3:30/km)
PM: Rest
Sat Sep 14
AM: 1hr easy (4:20/km > 4:15/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sun Sep 15
AM: Road: 8x2km in 5:55 with 1km float recovery in 3:40.
Week #7 Total: 194km.
Mon Sep 16
AM: 1hr10min easy (4:10/km > 4:00/km).
PM: 6km easy. Gym (general strength, corrective workout).
Tue Sep 17
AM: 20min easy. 10x300m hill repeats (times not stated).
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 18
AM: Track: 20x500m in 1:22-1:24 with 300m recovery in 90sec.
PM: 50min easy (4:20/km > 4:15/km).
Thu Sep 19
AM: 1hr easy (4:20/km > 4:15/km).
PM: 6km easy. Gym (general strength, corrective workout).
Fri Sep 20
AM: 1hr easy (4:20/km > 4:10/km).
PM: 6km easy. Gym (general strength, corrective workout).
Sat Sep 21
AM: 32km long run: 10km @ 3:40/km + 20km @ 3:05/km + 2km easy
PM: 10km @ 3:40/km. Track: 5x2km in 6:00 with 2min recovery.
Sun Sep 22
Complete rest day.
Week #7 Total: 155km.
Mon Sep 23
AM: 50min easy (4:10/km > 4:00/km).
PM: 30min easy (4:10/km > 4:00/km).
Tue Sep 24
AM: 1hr10min @ 3:30/km
PM: 6km easy. Gym (general strength, corrective workout).
Wed Sep 25
AM: 1hr easy (4:20/km > 4:10/km).
PM: 40min easy (4:20/km > 4:10/km).
Thu Sep 26
AM: Fartlek: 12 x 2min with 90sec recovery. Reps at 2:50/km.
PM: 40min easy (4:20/km > 4:10/km). Fly to Berlin.
Fri Sep 27
AM: Rest
PM: 1hr easy (4:20/km > 4:10/km).
Sat Sep 28
AM: 40min easy (4:20/km > 4:10/km)
PM: Rest.
Sun Sep 29
AM: Berlin Marathon. 1st in 2:01:41.
Bekele’s remarkable journey to the second fastest time ever was not an accident and one that is expertly crafted by Bekele’s coaches and himself. Bekele’s discipline and hard work lead to such an amazing result.
[Source: Monthly Athletics Japan – March 2020 Edition ]
