PROGRAM RODGERS ROP (Feb. 16th - March 28th)

Beginning from Monday, 16th of February

16 Mon

1 hr 10 min at 3 :40 pace (19 km)

1 hr easy (15 km)

17 Tue

20 min warm-up
12 x 1000m (track of Kapsabet) rec. 2 min (average 2:58)

50 min easy +10 x 80m sprint uphill

18 Wed

1 hr easy regeneration (15 km)

1 hr easy regeneration (15 km)

19 Thu

1 hr moderate (16 km)

1 hr easy (14 km) + 10 x 100m sprint uphill

20 Fri

30 km in 1 hr 44:30 (10 km moderate + 5 km alternating 1 min fast / 1 min moderate + 5 km moderate + 5 km marathon pace + 5 km hard)

 

21 Sat

45 min easy regeneration (10 km)

1 hr easy (15 km)

22 Sun

1 hr easy regeneration (15 km)

1 hr moderate (16 km)

Km of the week : 210 km
Longer run : 30 km
Day with more volume : 34 km
Session for Aerobic Power : 1
Session of Long Run : 1
Session of sprints uphill : 2

23 Mon

1 hr 10 min from moderate to medium

(20 km)

1 hr easy (15 km)

24 Tue

1 hr 20 min medium pace (22 km)

50 min easy + 10 x 100m sprint uphill

25 Wed

10 km in 34 min + 10 km (track Kapsabet) in 31:06

10 km in 34:20 + (track Kapsabet)

10 x 1000 in 2:54 rec. 2 min jogging

26 Thu

45 min easy (10 km)

45 min easy (10 km)

27 Fri

1 hr easy regeneration (15 km)

1 hr easy (15 km)

28 Sat

20 min warm up + 23 km hilly progressive running (1 hr 19:45)

 

29 Sun

2 hr 24 min at personal sensation, not fast (35 km)

 

Km of the week : 223 km
Longer run : 35 km
Day with more volume : 42 km (special block)
Special blocks : 1
Session of Long Run : 1
Session of sprints uphill : 1

01 Mon

1 hr easy (15 km)

1 hr easy (15 km)

02 Tue

38 km in 2 hr 09:17 (hilly)

 

03 Wed

1 hr easy (15 km)

1 hr easy (15 km)

04 Thu

1 hr fartlek (16 km)

45 min easy + 15 x 80m sprint uphill

05 Fri

1 hr easy (15 km)

1 hr easy (15 km)

06 Sat

10 km in 34:15 + 12 km in 37:02 (track of Kapsabet)

10 km in 33:40 + (track Kapsabet)

5 x 2000m in 6:01 5:58 6:00 5:57 5:51 rec. 3 min jogging

07 Sun

45 min easy (10 km)

45 min easy (10 km)

Km of the week : 219 km
Longer run : 38 km
Day with more volume : 43.5 km (special block)
Special blocks : 1
Session of long run : 1
Session of sprints uphill : 1

08 Mon

1 hr easy (15 km)

1 hr easy (15 km)

09 Tue

40 km in 2 hr 11:44 (15 km moderate + 5 km fartlek with 1 min fast / 1 min moderate + 10 km at marathon pace + 5 km easy + last 5 km max intensity uphill)

 

10 Wed

45 min (10 km)

45 min (10 km)

11 Thu

1 hr easy (15 km)

1 hr 10 min moderate (19 km)

12 Fri

1 hr 10 min at fast pace (20 km)

50 min easy (12 km) + 15 x 100m sprint uphill

13 Sat

20 min warm up
25 km hilly progressive running in
1 hr 26:40

 

14 Sun

2 hr 27 min easy (32.5 km)

 

Km of the week : 219 km
Longer run : 40 km
Day with more volume : 40 km
Session of long run : 1 + 1 (1 specific + 1 general)
Session of hilly fast run : 1
Session of sprints uphill : 1

15 Mon

25 min warm up + (track Kapsabet)
7 x 2000m rec. 2 :30 jogging in :
5 :53 5 :52 5 :49 5 :48 5 :49 5 :52 5 :45

40 min easy (9 km)

16 Tue

1 hr easy (15 km) + 10 x 100m sprint uphill

1 hr easy (15 km)

17 Wed

1 hr 31 min moderate-progressive pace (from 3:40 to 3:15) (27 km)

1 hr 33 min moderate-progressive pace (from 3:40 to 3:20) (27 km)

18 Thu

45 min (9 km)

45 min (9 km)

19 Fri

1 hr easy (14 km)

1 hr moderate (15 km)

20 Sat

1 hr easy (14 km)

40 min (8 km) + 20 x 60m sprint uphill

21 Sun

30 min warm up
20 km in 1 hr 02:26 alternating 1 km at 2:56 average (2:54.7 >< 2:58.8) and 1 km at 3:18 average (3:13.8 >< 3:22.6)

 

Km of the week : 214 km
Longer run : 27 km
Day with more volume : 54 km
Special blocks : 1 (block of volume)
Sessions for Aerobic Power : 1
Sessions for Specific Marathon Endurance : 1
Sessions of sprints uphill : 2

22 Mon

1 hr easy regeneration (14 km)

50 min easy (11 km)

23 Tue

1 hr easy (15 km)

1 hr easy (15 km)

24 Wed

1 hr easy fartlek (16 km)

1 hr easy (15 km)

25 Thu

40 min easy + 5 km (track Nairobi) in 14:27

(Travel to Lisbon)

26 Fri

(Travel to Lisbon)

40 min easy (8 km)

27 Sat

40 min easy (10 km)

30 min easy + 8 x 60m sprint uphill

28 SUN

LISBON HM (1st in 59:49, PB)

 

Km of the week : 151 km
Longer run : HM COMPETITION
Day with more volume : 31 km
Sessions of sprint uphill : 1
COMPETITIONS : 1

Rodgers Rop Record

10 miles
Outdoor Alltime WL WAT AfricaYL AfricaAT 
2002 46:37 2 Tilburg 8 Sep 
10 km 
Outdoor Alltime WL WAT AfricaYL AfricaAT 
2001 28:01 2 Den Haag 27 May 
2002 28:04 1 Paderborn 30 Mar 
20 km 
Outdoor Alltime WL WAT AfricaYL AfricaAT 
2002 58:49 2 Alphen aan den Rijn 10 Mar 
Half Marathon 
Outdoor Alltime WL WAT AfricaYL AfricaAT 
2001 60:57 3 Berlin 1 Apr 
2002 60:45 5 Lisboa 24 Mar 
2003 60:50 6 Lisboa 16 Mar 
2004 59:49 1 Lisboa 28 Mar 
Marathon 
Outdoor Alltime WL WAT AfricaYL AfricaAT 
2001 2:09:51 3 New York NY 4 Nov 
2002 2:09:02 1 Boston MA 15 APR
2002 2:08:07 1 New York NY 3 Nov 
2003 2:11:11 2 ING New York NY 2 Nov 

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