Тренировка Никсона Кипротича


Nixon, when do you begin preparing for the outdoor track season?

I really start in December. If I'm not going to run in any indoor track meets, I'll take a two month break October and November, during which I do very little training at all. Then, throughout December and January I'll train Monday through Friday, running about 15 kilometres at 10 a.m. and another eight kilometres at about 5 p.m. each day. It's all easy, aerobic running — at about four minutes per kilometre — with no speed work at all. Saturday and Sunday are rest days.

There's been a lot of debate about the merits of that kind of aerobic-base training for 800-metre runners. You run about 115K per week during your base period. What is the value of this training for you?

I've found through trial and error that if I don't do my base work and build up my aerobic capacity properly, I have a very hard time maintaining my fitness during the competitive season. Without the base, I just can't sustain fast times for very long; I lose my 'peak' quickly

That's very interesting. You know — exercise physiologists have pointed out that the first 400 metres of an 800-metre race is primarily anaerobic, while the second 400 metres is more aerobic. Do you think that your base training helps you consistently maintain a high-quality velocity during the second laps of your races?

There's no doubt about it.

Next, some hill training

So in December and January, you're just running steadily at an easy pace. What happens in February and March?

I add in some hill training.

How does that work?

I'll do my regular base running on Tuesday through Friday, but I'll add in hill sessions on Monday and Saturday. Nothing fancy about the hill workouts; I'll just find a steep, 200-metre hill and complete 20 reps per session at close to top speed, with jog-to-the-bottom recoveries (Editor's note: These reps are carried out at an altitude of about 7000 feet near 's Eldoret home).

Nixon, do you ever work out with weights?

Never, man. The hill work is my substitute for weight training. Weight work would just bulk me up, making it too easy for me to get injured.

So in February and March, you are running aerobically and doing hill work twice a week. How do things change in April?

Then, the track workouts

In April, I'll really start to get ready for the outdoor season. Basically, I cut way back on mileage and start doing my track workouts.

My schedule is as follows:

On Monday, I'll run 2 sets of 5 X 1000 metres, with each 1000 in 2:45 to 2:55. There are two minutes of recovery between reps and 10 minutes of rest between the two sets. I'll run the first 800 of each 1000 at slower than race pace and then finish the last 200 metres at actual race velocity, which helps me develop the ability to run at race pace when I'm tired.

On Tuesday, I'll complete 8 X 200 metres in 25-27 seconds (very close to actual race pace), with only five to 10 metres of easy jogging between reps. This workout helps build up my speed endurance -my ability to sustain a fast speed throughout the race, and as it does so, it increases my confidence tremendously. Since about 1992, I've been the kind of 800-metre runner who likes to come from behind. When I can do this workout the right way, then I know I'm ready to overtake almost anyone at the end of a race, and I'm a lot more relaxed in the second halves of my races, which helps me to run more fluidly and powerfully.

How do you warm up before your workouts?

I just complete a standard 30-minute warm-up, with lots of jogging and stretching — and several upbeat 100-metre strides.

What do you do during the rest of the week?

Well, on Wednesday, I'll run 4 X 600 metres in 83-86 seconds, with two-minute recoveries, and then 5 X 300 metres in just 40-41 seconds, with two-minute recoveries. However, again I'm looking to develop my finishing power during this workout, so for the 300s, I'll do the first 100 in 14 seconds and the final 200 in just 26 seconds — right at race pace.

On Thursday, I'm looking to develop speed, so I'll just do 4 X 400 metres in 49-50 seconds each, about two to three seconds faster per 400 than race pace. Again, I'll use two-minute recoveries. This is a very tough workout for me.

On Friday, I'm after speed endurance, so I'll do 4 X 500, with the 500s at the pace I want for the second lap of my 800s, i.e., about 66-68 seconds per 500. As usual, I'll rely on two-minute recoveries, and the overall goal is to develop the ability to run the second lap of the 800 in a quality way.

Saturday is an easy day, with just jogging for 40 minutes, and on Sunday I'll rest completely.

I'll follow this schedule throughout April and May, and then go to Europe or the United States in early June to begin the competitive season. I'll always start with small races first-just to ease into competition.

Training during competition

During the competitive season, you're often racing every week. What is your training like when you are competing?

It depends. If my first race is bad, I'll continue training hard, with basically the same schedule I've just described to you On the other hand, if my first race goes fairly well — in about 1:46 or so, I'll stop training vigorously and just do two track workouts per week

During the racing season, when you' re in close to peak condition, what's your routine like during the week?

I'll generally jog for about 30-40 minutes in the morning on a grassy surface and then do a few 300-metre strides at about race pace. For the first of the two weekly track workouts, I'll do 6 X 200 in about 25-26 seconds each, which usually feels very easy. For the second session, I'll complete 5 X 400 or 5 X 600 in about 51-52 seconds for the 400s or 78-80 seconds for the 600s

Your season ends in September. What do you do then?

It's total relaxation time for at least one month. Two months are even better. I'll sleep late in the mornings and just spend the days with my family and friends, with no real training at all

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