Wilson Kipsang (2:03:13 Marathon PB) – Training Program
Wilson Kipsang‘s basic approach to training is very similar to the typical standard Kenyan way of training.
There is almost nothing about Kipsang‘s training or lifestyle which could not be replicated by runners of any level across the world. No fancy gadgets, no cutting edge technology, no access to expensive labs and scientists, for the most part not even a coach. Just his Adidas running shoes, his training partners and the open roads – which in his case are dirt roads, hilly, and located at 8500ft above sea level in glorious sunshine.
A typical for most Kenyans looks something like this:
Monday: Progressive Run
Tuesday: Track Intervals
Wednesday: Easy
Thursday: Fartlek
Friday: Easy
Saturday: Long Run
Sunday: Rest
Monday through Friday are usually double run days with a light jog in the afternoons, the above are the main sessions of the day. Wilson‘s own website confirms that his weekly program is roughly in line with the above.
Wilson Kipsang, standard week of training:
MONDAY
6.30AM – 18km progressive, usually averaging around 3:30/km on the hills around Iten.
PM 40 minutes easy.
TUESDAY
9.00AM – Track session: Usually 10*1000 in 2:45-2:50 with 2mins recovery (dirt track).
WEDNESDAY
AM – 1hr10min easy – normally covering around 16km.
PM – Gym (Core Stability)
THURSDAY
9.00AM – Speed wok: Fartlek – 1 hour work of intervals on the hills around Iten. Sessions include 15 x 3mins (1min rest), 20 x 2mins (1min rest) and 20 x 1min (1min rest) + 20 x 30sec (30sec rest). The recoveries in these sessions are kept brisk – no slower than 4:00/km. The intervals are done at 3:00-3:15/km meaning they cover 17-18.5km in the hour.
PM – 50mins easy
FRIDAY
AM – 1hr10min easy – same as Wednesday morning
PM – Gym
SATURDAY
AM – Long Run – usually 35km (but sometimes 30km, sometimes 40km depending on where in the cycle) at a fast pace – around 3:20-3:25/km on average.
SUNDAY
Rest and going to church.
In Summary, Monday is a moderately hard run and is closer to what most western runners would recognise as a tempo run than an easy run. Wednesday and Friday would depend on how the individual runner is feeling and are sometimes light and easy and sometimes pretty hard but nearly always progressive to one extent or another. Tuesday, Thursday and Saturday are the main workouts of the week.
