Kenenisa Bekele’s Training

Kenenisa Bekele’s Training

Kenenisa Bekele

Kenenisa Bekele was not short of inspiration as a youngster. Born in Bekoji, Ethiopia, the second in a large family, Bekele began running in primary school. With the path set by legend Haile Gebrselassie , Bekele not only had the inspiration, but also the road to follow for running development and domination.

Starting as many of his countrymen have, with a sensational cross-country career, Bekele turned his attentions to the track, focusing on the 5,000m and 10,000m. In 2004, he set the world record for 5,000m (12:37.35), with the 10,000m record (26:17.53) following a year later. Through these years Bekele also won the gold medal in both the 5,000m and 10,000m events at the 2008 Summer Olympics. At the 2004 Olympics he won the gold medal in the 10,000m and the silver medal in the 5000m.

In 2014, after over a decade of middle distance dominance, Bekele turned his sights to the marathon. Out of the gate, Bekele and his agent, Jos Hermens, had very differing views on the current pinnacle of the sport, being the 2 hour barrier.

Bekele simply dismissed it as impossible.

“In the future maybe, if the scientists create different human beings… A human being can not go that (fast)”. – Kenenisa Bekele

Hermens, 64 and a former world class runner himself, was much more optimistic and hopes to see a sub two while he is alive.

“Eventually we can go under 2 hours I think. It will take a while – perhaps 20 years.”

Hermans pointed out how at least with Bekele there are many advances that can be done in his training.

“There still is a lot to gain, training wise, medical care, physiotherapy, everything can be better, but he’s (Bekele) a very natural person. He doesn’t even take a multivitamin.”

Training

Through Bekele’s carrier it has been noticed and commented that he runs relatively low volumes when compared to his counterparts. Specifically under coach Renato Canova, claims have been made that “he only runs 130km (80 miles) per week”

After moving to the Marathon distance, these volumes certainly increased. Having started at 180-200km (111-124 miles) a week for his debut in Paris Bekele reflected on the race and thought he might have over-trained as he suffered cramps around 27km. He seems to still be finding his optimal mileage, backing back to 160-180km (99-111 miles) a week for Chicago.

Training – key indicator sessions

Part of Bekele’s middle distance dominance was based on his explosive kick. He would often run the final lap of his events in slightly over 50 seconds. One of the benefits of Ethiopia from a training perspective are the hills. Many of Bekele’s runs would involve quick running up and down these slopes to promote both leg speed and explosive strength/ power.

Another key specific session Bekele often used was 8x (400 in 52-54, rest, 200 in 24-25) with 90sec-2min rest between.   Features of this set certainly lean toward needing ‘pure speed’. The compounding nature of this set is that it merges the ability to hold that speed over “longer” distances, via having both highly developed aerobic conditioning, but also tapping into the his bodies ability to clear lactic acid quickly. The final icing on the cake of this session was that it was usually performed 10 days out from Bekeles focus event and it was done at altitude, additionally straining the system and maximizing benefits.

A typical training week

The below provides a general training plan used by Bekele as well as the rest of the Ethiopian National Team, originally published by an Ethiopian newspaper in 2004 in the early stages of Bekeles 5,000-10,000m dominance.

Note – The athletes ran in Addis Ababa at an altitude of 7000m. The average pace of around 2:40/kilometer.

Typical Weekly Schedule 

Monday

AM 3 hour long run in the forest (5:40/mile) 

PM none

Tuesday 

AM 1.5 hour run; stretching 

PM 1 hour easy 

Wednesday 

AM hard 15km – 30km run on roads (half marathon – marathon pace); stretching 

PM 1 hour easy

Thursday 

AM sprints in spikes; jogging; long warmup; 20 minutes stretching 

PM 1 hour easy

Friday 

AM 15 – 20 x 400m hills with jog recovery; 15 – 20 minutes stretching 

PM 1 hour easy

Saturday 

AM track work; 3 x 1200m to 8 x 2000m; stretching 

PM 1 hour easy

Sunday 

AM 1 hour very easy 

PM none Specific Workouts Session Pace Specifics Workout Goal 6 x 800m

1:57/800m lap 1 at 1:04