Foundational

You are here because you want to begin a beautiful running carrer full of motivation and exitement. Fill the form below and choose when you wish to begin.
I’m Coach Meshack Sang, and it’s my joy to help you cultivate a positive intuition in your training and competition, while utilizing holistic tools, coaching, therapies and the power the mind.


Sample Training Plan for 5000m

 MorningMidayAfternoonRemarks
MondayLong Run 40minutesProgressive with a fast in the last 15minutes
Tuesday40 minutes 15 X 400m 40 minutesMaximum effort, maintaining constant pace.

Goal is to complete the 15 repeats
Wednesday1hr 40 minutes
80% effort
Race pace!
Thursday55 minutes Hill repeats sprint 40 minutes100% effort
FridayDiagonals, Use soccer field. Maintain a long comfortable stride 50% effort
Satturday55 minutes 40minutes40minutesRecord your time
And check Heart rate, compare with the previous weeks data.