1st week (23 - 29 October) :

Monday, 23 :
56’ at 3’50” > 3’40” (15 km) + Travel (Valencia – Madrid by car + flight Madrid – Dubai)

Tuesday, 24 :
Flight Dubai – Nairobi – Eldoret) + 37’45” at 3’50” > 3’40” (10 km)

Wednesday, 25 :
a) 1h14’ at 3’45” > 3’40” (20 km) in Iten
b) 1h04’30” at 3’50” > 3’45” (17 km)

Thursday, 26 :
a) 1h29’ at 3’45” > 3’40” (24 km)
b) 47’45” at 4’05” > 3’55” (12 km) + 12 x 80m sprint uphill

Friday, 27 :
a) 18’30” warm-up (4.7 km) + 1h10’ Fartlek (5 times 3’ fast / 1’ moderate + 5 x 2’/1’ + 10 x 1’/1’ + 15 x 30”/30”) (21.3 km)
b) 58’ at 3’55” > 3’50” (15 km)

Saturday, 28 :
a) 59’15” at 3’50” > 3’40” (16 km)
b) 48’45” at 3’50” > 3’40” (13 km)

Sunday, 29 :
2h24’18” at 3’31” (Moiben Road) (41 km) (35’08” + 35’22” + 35’16” + 35’14” + 3’18”)

Total volume of the week : 210 km

2nd week (30 Oct - 5 Nov) :
Monday, 30.10 :
a) 56’45” at 3’50” > 3’40” (15 km)
b) 57’45” at 3’55” > 3’45” (15 km)

Tuesday, 31.10 :
19’15” warm-up (5 km) + 30 km in 1h37’23” (average : 3’14”8) with 10 times 2 km recovery 1 km in : 6’22” / 3’22” – 6’16” / 3’25” – 6’14” /
3’20” – 6’15” / 3’29” – 6’16” / 3’32” – 6’16” / 3’30” – 6’19” / 3’29” – 6’28” / 3’36” – 6’24” / 3’25” – 6’16” / 3’09” (average 20 km fast : 3’06”3 -
average 10 km recovery : 3’25”7)

Wednesday, 1.11 :
a) 1h15’ at 3’50” > 3’40” (20 km)
b) 1h06’ at 4’ > 3’45” (17 km)

Thursday, 2.11 :
a) 59’45” at 4’ > 3’50” (16 km)
b) 48’ at 4’ (12 km) + 12 x 80m sprint uphill

Friday, 3.11 :
a) 1h at 4’ > 3’50” (16 km)
b) 58’45” at 4’ > 3’50” (15 km) + 4 x 100m fast

Saturday, 4.11 :
a) 17’ warm-up (4.5 km) + 1h with short variations of speed (30” / 1’) every 3’ (17.6 km)
b) 58’15” easy (15 km)

Sunday, 5.11 :
a) 49’15” at 3’50” > 3’45” (13 km) + 4 x 100m fast
b) 49’30” at 3’50” > 3’45” (13 km)

Mileage of the week : 226 km

3rd week (6 – 12 November)
Monday, 6 :
a) 1h03’ at 3’45” > 3’40” (17 km) + 12 x 80m sprint uphill
b) 49’45” at 3’55” > 3’45” (13 km)

Tuesday, 7 :
a) 58’ at 3’50” > 3’45” (16 km)
b) 39’10” easy (10 km)

Wednesday, 8 :
a) 15’ warm-up (3.5 km) + 33 km in 1h46’25” (average 3’13”4 / km)
(16’03” – 31’56” – 47’53” – 1:03’48” – 1:19’57” – 1:36’06” + 10’19”)
Note : Training planned on 40 km, but at 31 km Sondre felt some problem in one heel and I decided to stop at 33 km
b) 31’ easy (8 km) - Volume of the day : 44.5 km

Thursday, 9 :
a) 1h01’ easy (15 km)
b) 46’30” at 3’55” > 3’50” (12 km)

Friday, 10 :
a) 58’45” at 3’55” > 3’45” (16 km) + Gym
b) 46’ at 3’55” > 3’50” (12 km) + 5 x 100m fast

Saturday, 11 :
a) 18’15” warm-up (5 km) + Track :
2 x 3000m (recovery 3’) + 3 x 2000m (rec. 3’) + 5 x 1000m (rec. 2’) + 6 x 500m (rec. 1’30”) in :
9’00”8 / 8’55”2 –
5’54”8 / 5’55”2 / 5’53”7 –
2’57”4 / 2’57”1 / 2’57”3 / 2’56”9 / 2’59”2 –
1’27”6 / 1’27”3 / 1’28”7 / 1’27”3 / 1’27”8 / 1’25”6
b) 38’ at 3’50” > 3’45” (10 km)

Sunday, 12 :
a) 1h09’40” with short variations of speed at 3’35” > 3’25” (20 km)
b) 35’ easy (10 km)

Weekly Mileage : 222 km

4th week (13 – 19 November)
Monday, 13 :
a) 1h04’15” at 3’40” > 3’30” (18 km)
b) 38’40” at 3’55” > 3’45” (10 km)

Tuesday, 14 :
a) 1h14’27” at 3’40” > 3’25” progressive (21.1 km) + 6 x 100m fast
b) 38’10” at 3’55” > 3’45” (10 km)

Wednesday, 15 :
a) 14’15” warm-up (4 km) + 27 km in 1h24’43” (average 3’08”3) with 7 x 3 km recovery 1 km in :
9’03” / 3’27” – 9’03” / 3’25” – 9’05” / 3’21” – 9’14” / 3’25” – 9’24” / 3’26” – 9’06” / 3’20” – 9’18”
(average 21 km fast : 3’03”7 - average 6 km recovery : 3’24”)
b) 38’30” at 3’55” > 3’45” (10 km) - Mileage of the day : 41.1 km

Thursday, 16 :
a) 1h07’30” at 3’50” > 3’40” (18 km)
b) 41’10” at 3’50” > 3’40” (11 km)

Friday, 17 :
a) 58’20” at 3’40” > 3’35” (16 km)
b) 45’30” at 3’50” > 3’45” (12 km)

Saturday, 18 :
a) 58’ at 3’40” > 3’35” (16 km)
b) 45’30” at 3’50” > 3’45” (12 km)

Sunday, 19 :
1h44’20” at 3’45” > 3’40” (28 km)

Weekly Mileage : 211 km

5th week (20 – 26 November) :
Monday, 20 :
a) 20’ warm-up (5 km) + 24 km alternating speed in 1h15’03” (average 3’09”5) :
2’56” / 3’14” – 3’03” / 3’20” – 2’56” / 3’20” – 2’57” / 3’26” – 2’59” / 3’22” – 3’03” / 3’20” – 2’59” / 3’24” – 3’00” / 3’14” –
3’07” / 3’31” – 2’56” / 3’23” – 2’52” / 3’20” – 2’56” / 3’10”
(Total time 12 km fast : 35’44”, average 2’58”3) - (Total time 12 km slow : 40’04”, average 3’20”3)
b) 38’ easy (10 km)

Tuesday, 21 :
a) 1h07’50” at 3’50” > 3’40” (18 km)
b) Rest (Sauna)

Wednesday, 22 :
a) 1h06’30” at 3’45” > 3’35” (18 km)
b) 38’30” at 3’55” > 3’50” (10 km)

Thursday, 23 :
a) 46’30” at 3’55” > 3’50” (12 km)
b) 59’45” at 3’45” (16 km) + 4 x 100m fast

Friday, 24 :
a) 18’ warm-up (5 km) + Track (Tambach, 1930m altitude, very muddy for the rain of the night) :
10 x 600m (rec. 1’45” < 1’55”) in :
1’45”1 – 1’39”2 – 1’39”5 – 1’39”2 – 1’39”5 – 1’39”6 – 1’41”5 – 1’38”0 – 1’40”1 – 1’37”0 -
Rest 7’ -
10 x 400m (rec. 50” < 55”) in :
64”6 – 63”2 – 63”6 – 63”8 – 63”6 – 64”1 – 62”9 – 64”0 – 63”8 – 62”1
b) Rest

Saturday, 25 :
a) 1h07’ at 3’45” > 3’40” with short variations of speed (18 km)
b) Rest

Sunday, 26 :
a) 1h at 3’50” > 3’40” (16 km)
b) 38’ at 3’50” > 3’45” (10 km)

Weekly Mileage : 172 km

6th week (27 November – 3 December)
Monday, 27 :
a) 1h at 3’50” > 3’40” (16 km)
b) Rest (Flight Nairobi – Abu Dhabi)

Tuesday, 28 :
a) Rest (Flight Abu Dhabi – Seoul – Fukuoka)
b) 1h at 3’50” > 3’40” (16 km) + 4 x 100m fast

Wednesday, 29 :
a) 37’30” at 3’50” > 3’40” (10 km) + 4 x 100m fast
b) 44’30” at 3’45” > 3’40” (12 km) + 5 km on the road in 14’52” (Marathon Pace)

Thursday, 30 :
a) 28’55” at 3’40” > 3’35” (8 km) + 4 x 100m fast
b) Rest

Friday, 1 :
a) 27’50” at 3’30” > 3’25” (8 km) + 4 x 100m fast
b) Rest

Saturday, 2 :
a) 28’ at 3’35” > 3’25” (8 km) + 4 x 100m fast
b) Rest

SUNDAY, 3 :
FUKUOKA MARATHON : 1st in 2:05:48 (European Record)
[ 14:59 – 30:01 (15:02) – 44:59 (14:58) – 1:00:02 (15:03) – 1:03:19 – 1:15:02 (15:00) – 1:30:08 (15:06) – 1:44:44 (14:36) – 1:59:23 (14:39)
– 2:05:48 (6:25) ]

Weekly Mileage : 131 km