EACSES
Sample 5000m Training

If you are a beginner and looking to be the next 5000m champion. Here is your weekly training program, it runs for 6 weeks and can be adjusted based on your current condition.

Please let me know if it works for you by sending me an email meshacks@hotmail.com

Day 5:30 – 6:00 AM 9:30 – 10 AM 4:30 – 5PM Remarks
Monday Long Run

1hr 20 minutes constant easy with flexibility exercises (following a general pattern)

Progressive with a fast in the last 15minutes
Tuesday Morning run

40minutes easy with flexibility exercises (following a general pattern)

Intervals

–          15 min Warm-up

–          10 min flexibility exercises (following a general pattern)

–          5 X 1000m repeats on flat surface

–          Rest 3 minutes then start.

–          10 min stretching (focus on tight areas)

40minutes easy with flexibility exercises (follow a general pattern) 100% effort, maintaining constant pace.
Wednesday Track Work out

55 minutes easy with flexibility exercises after (following a general pattern)

70% effort

Race pace!

Thursday 40minutes easy with flexibility exercises (following a general pattern) Gym

Core exercises + Strengthening exercises (1hr)

40minutes easy with flexibility exercises (follow a general pattern) 100% effort

 

Friday Long Run

45 minutes hard with flexibility exercises

80% effort
Saturday Long Run

–          15 min Warm-up

–          10 min flexibility exercises (following a general pattern)

–          2hrs minutes

–          15 min Cool down

–          10 min stretching (focus on tight areas)

Very easy
Sunday Rest Rest Rest
PODCAST WITH BOB PALMER
ZONETALK PODCAST WITH BOB PALMER

In this ZoneTalk episode, Bob speaks with Kenyan track coach, and author, Meshack Sang, who has competed internationally and has been coaching young Kenyan athletes in a career spanning 20 years.

This accomplished coach and author sat down with Bob to freely give of his time and knowledge to inspire coaches and athletes around the globe to overcome financial and equipment limitations, and to achieve greatness.

His concepts utilize modern scientific methodology of Zone (flow) and total focus in ways that his Kenyan athletes understand. His sensitivity to the culture and beliefs of his athletes make him one of the best coach/educators of developmental athletes in Kenya, if not in the world.

Listen to the podcast