Paul Tergat's Training

[Tinman]

Before Paul Tergat started marathon running, he raced cross-country very successfully (I think 5-time world champ before he stopped doing it - probably could have won 2-3 more, I think):

Cross Country Training of Kenyan Paul Tergat:

 

            Sunday
                     6:00 a.m.  60 min at 5:40 pace
                                            10:00 a.m.  45 min at 5:40
                                                   pace
             Monday
                     6:00 a.m  12 miles at 5:20 pace
                                            10:00 a.m  5 miles at 4:50
                                            pace, then 15 x 200m hills
             Tuesday
                      6:00 a.m  9 miles in 5:30 pace
                                            10:00 a.m  9 miles at 4:50
                                                   pace
            Wednesday
                     6:00 a.m  14 miles at 5:40 pace
                                             10:00 a.m  6 miles easy
             Thursday
                     6:00 a.m  9 miles at 4:50 pace,
                     then 20 strides practicing form
                                            10:00 a.m  9 miles fartlek
              Friday
                      6:00 a.m  9 miles in 4:50 pace
                                            10:00 a.m  5 miles at 7:00
                                                   pace
             Saturday
                      6:00 a.m  7 miles at 7:00 pace
                                                10:00 a.m  Off
              Sunday
                      12 miles at 6:00 pace

[jogger]

There is something interesting I would like to point out regarding Paul's training intensity is that He doesn't run faster than roughly 83% of his 3k time (pb=7:28) which happen to be around "TTR"(3k pace +30secs/km).The rest is between 70% and 75%,except for the very easy weekend done at 57%!!( 7' miles).
Also interesting to note the combo Tempo+hills.
Thanks.

[Chaf]

another thing i would like to point out is that he runs at 6am and 10am.

[Barricade]

Yeah, I found that strange too.  Usually, when I do doubles, its at least 6 hours apart.

Does he only put 4 hours in between for the "warm-up" effect of an EZ run before a hard workout?

[Tinman]

I guarantee that doing a 6 am and 10 am (or 11 am) training cycle each day, provided you had the time to do it, is a very effective training strategy.  The first workout opens up your capillaries and raises your core temperature so that the second workout is very good quality with VERY LITTLE perceived stress.  

Additionally, the 3-4 hours time between the two workouts allows you to hydrate and put some carbs in your body. To do this right, as soon as you finish the first run you must hydrate and consume your breakfast. You can't wait around. Ideally you need about 3 hours between the end of your food consumption and your next run, in my opinion. OF course, you would want to NOT over-eat!

Tinman

[Chaf]

how long should the first run be?

[Tinman]

There is no perfect answer for your question, Chaf.

If you are a serious runner who has the time, a 30-45 minute early morning run is probably just right. But, if you are not able to run that much, even 15 minutes of slow running is beneficial.

Tinman