Long Run vs. Long Jog
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Archiv für das Monat: Dezember, 2019
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Herzlichen Willkommen auf meiner Website. Bist du Laufanfänger oder hast du gar deinen ersten Marathon schon bewältigt? Steht der erste Volkstriathlon vor der Tür oder kämpfst du schon um eine Hawaii-Qualifikation?
📃✍️ 😲 THIS IS KELVIN KIPTUM'S AMBITIOUS TRAINING PLAN 🇰🇪 TO GET DOWN FROM 2 HOURS IN A MARATHON.![]()
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Kiptum turns 24 this year, he is the new world marathon champion with (WR ⌚2:00:35 reached in Chicago🇺🇸) and is convinced that next April 14th he will be able to become the first athlete in history to go down two hours in the mythical distance of 42.195 kilometers and chose the very flat city of Rotterdam (Netherlands) to face this enormous challenge.![]()
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🗣️🎤 "I will go there to run fast, the tour is ideal and the crowd on the streets encourages you to give your best. I would like to be part of the rich history of this marathon. If the preparation goes in the right direction, with peaks of 270 kilometers a week, and the weather conditions allow it, I will go", explained the new Marathon phenomenon.![]()
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✅ Rotterdam presents itself as an ideal marathon for its route and the time of year in which it runs so that the Kenyan star has the chance to break down a mythical barrier during the marathon.![]()
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✅ For this reason he will plan three months of training with peaks of up to 270 kilometers per week but without reaching the 300K that he included in his preparation for the Chicago Marathon, where he beat the world record of his compatriot Eliud Kipchoge (2:01:09) in October 2023.![]()
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▶️ This is how Kiptum's training will be.![]()
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🏃 ♂️ 🔥 On Monday Kiptum will run between 25K and 28K in the morning at a pace that varies between 4'10 and 3'40/km.![]()
+12K in the afternoon.![]()
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🏃 ♂️ 🔥 On Tuesday he will do a track session or Fartlek (a split race that alternates between fast and slow pace). For example, 3′ fast/1′ slow, +3′ fast/1′ slow. All for an hour.![]()
+12K jogging in the afternoon.![]()
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🏃 ♂️ 🔥 Wednesday, like Monday, has between 25 and 28K in the morning.![]()
+12K in the afternoon.![]()
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🏃 ♂️ 🔥 Thursday qualifies as a "hard" day, because he will run between 30K and 40K at a pace close to that of a marathon (2:58/km).![]()
There is no activity in the afternoon.![]()
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🏃 ♂️ 🔥 Friday jogs between 25K and 28K morning.![]()
+12K in the afternoon.![]()
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🏃 ♂️ 🔥 On Saturday, like Tuesday, he does track or split on the road.![]()
+Soft trout in the afternoon.![]()
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🏃 ♂️ 🔥 Mr. Kiptum will not rest on Sunday, because he will start between 32K and 40K at a good pace.![]()
There will be no activities in the afternoon.![]()
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🚫 Don't try this at home
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