Moses Mosop—Debut marathon “Easy” = 6:20-7:15/mi “Moderate” = 5:50-6:20/mi Training done in Iten, Kenya

Mon

3 4x5k in 16:56 (5:27/mi) 1km rec at 6:26/mi + 9.3mi at 5:20/mi

Tue

January 2011 Wed

4 80min easy

5 60min easy

40min easy

50min easy

Thu

6 2*10x400m Avg 61 60sec rec/4min btwn sets

Training of Moses Mosop (coached by Renato Canova) before 2011 Boston Marathon Compiled by John Davis Runningwritings.blogspot.com

Sat

Sun

1 60min easy

2 92min moderate

7 60min moderate

8 12.4mi at 5:04/mi

9 90min mod

60min moderate

40min easy

14 60min easy

15 50min easy

45min easy

5x3km in 8:41 → 8:26 3min rec

22 28mi at 5:21/mi

23 60min easy

29 80min easy

30 70min easy

Fri

40min easy 10 80min easy

11 12.4mi at 5:57/mi + 11.2mi at 5:21/mi

60min easy

12 70min moderate

13 70min with short fartlek

50min moderate 52min moderate

17 67min moderate

20 78min moderate

21 50min easy

55min easy

18 19 78min with last 20min 40min easy fast (4:50/mi) 8x1000m in 2:42/ 70min easy 2min rec + 10x600m in 1:35/90sec rec

65min easy

50min easy

24 75min moderate

25 80min moderate

26 9mi at 5:18/mi

27 60min moderate

60min easy 31 80min easy 50min easy

50min easy

50min easy

45min easy

28 SPECIAL BLOCK AM: 1-2-3-4-3km in: 2:45, 5:48, 8:52, 11:46, 8:55 (3min rec) PM: 4x2km at 6:32 + 2x1km 3:13, 3:37 (3min rec) + 6.2mi moderate

16 80min moderate

Moses Mosop—Debut marathon (Boston)

Mon

February 2011

Tue

Wed

Thu

1 AM: 6.2mi at 5:26/mi + 7.5mi at 4:57/mi

2 3 4x4km at 5:17/mi 60min easy Rec 1km at 6:40-7:45/ mi (easy) 50min easy

Fri

Sat

Sun

4 80min easy

5 18x2min fast (4:50/ mi)/1min easy

6 80min moderate

50min easy

PM: 10k at 5:02/mi (first half uphill, second half downhill)

40min easy

40min easy

7 Rest

8 70min easy

9 80min easy

10 70min easy

11 80min easy

12 18.6mi at 5:02/mi

(travel)

60min easy

45min easy

50min easy

50min easy

(very hot temperature)

14 90min moderate

15 70min easy

17 24.9mi at 5:57/mi

18 60min easy

19 20x1min fast/1min moderate

40min easy

50min easy

16 14x3min fast/1min easy + 4min fast (fast = 4:50/mi)

40min easy

50min easy

13 80min easy

20 80min easy

40min easy

21 80min easy

22 85min moderate

50min easy

40min easy

23 24 4x5km 4:48-4:59/mi 80min easy 1x3k at 4:54/mi 1k rec at 6:10-6:26/mi 50min easy (windy, hilly) 50min easy

28 80min easy 40min easy

25 80min easy

26 10x1200m at 4:23/mi 40min easy

27 105min easy

Moses Mosop—Debut marathon (Boston)

Mon

Tue

March 2011 Wed

1 SPECIAL BLOCK 2 6.2mi at 5:15/mi, 5min 60min easy rest, 6.2mi at 5:02/mi 6.2mi at 5:13/mi, 5min rest, 3.7mi at 4:48/mi

Thu

Fri

Sat

Sun

3 3x6min, 3x5min, 3x4min, 3x3min, 3x3min, 3x2min at 5:33/mi 1min recovery

4 Rest

5 40min easy

6 Paris 1/2 Marathon 61:47, 2nd Place (4:43 /mi)

12 40min with 1min fast/1min easy + 20min at 4:43 /mi+ 20min easy

13 100min moderate

(Travel)

7 40min easy

8 Rest

9 50min easy

10 Rest

11 Rest

(Travel)

(travel)

Travel, funeral

Funeral

Travel

60min easy 14 10x1200m at 4:39/mi 1:25 rec, 8.5min rest 10x200m at 31.0, 7min rest 10x200m at 30.7 PM: 52min easy

15 60min easy

21 50min easy

22 62min easy

23 60min easy

90min easy

47min progressive 5:21 → 4:42/mi

60min easy

29 40min progressive

30 31 80min easy → modrte 70min moderate

28 8x3km at 4:52 1km rec at 5:51/mi

16 80min moderate

50min easy

18 24.9mi at 5:07/mi

50min moderate

35min very easy jogging

24 10x1600m 4:42 → 4:18/mi 50min easy

60min easy 30min easy

17 80min easy

50min easy

19 70min easy

20 80min easy

25 70min moderate

26 80min moderate

27 90min moderate

60min moderate

60min moderate

Moses Mosop—Debut marathon (Boston)

Mon

4 90min easy 58min easy

Tue

5 24km (15mi) alternating 1km fast/1km moderate (4:35/mi | 5:21/mi)

April 2011 Wed

Thu

Fri

Sat

Sun

1 15.5mi at 4:55/mi

2 85min easy

3 100min easy

50min easy

60min easy

10 Rest

6 75min moderate

7 90min moderate

8 87min moderate

50min easy

50min easy

60min easy

9 20x1min fast/30sec moderate, getting progressively faster

13

14

15

16

17

24

(Travel)

50min easy 11 Rest (Travel)

12 Rest

Unknown → (Travel) likely easy to moderate running in Boston

18 Boston Marathon 2:03:06, 2nd Place 4:42/mi

19

20

21

22

23

25

26

27

28

29

30