At 22 years, Samuel Wanjiru is doing what other young men have been unable to do, Win Marathon races! In December 2007, while he was 20 yrs old, Sammy made his marathon debut in Fukuoka. He won the race in a new course record 2:06:39. He then followed that up with a 2nd place finish in London, running 2:05:24, a personal best and the 7th fastest time ever. Then in August 2008 he won the Olympic Gold medal in a new olympic record of 2 hr 6 minutes. Now everyone believes he is the chosen one to beat Haile Gebrselassie marathon world record.
Samuel Wanjiru Marathon Training
In an interview with Japanese Asahi newspaper and re-posted in Japanese running news, the guy shared his marathon training plan as he trained for the 2008 Beijing Olympic marathon.
(1) July 9: 38 km cross-country at a slow pace around 4:30 per km
July 10: easy day
July 11: speedwork (400 m x 10)
(2) July 20: 30 km pace run on flat ground in around 1 hour 34 min.
July 21: easy day
July 22: easy day
July 23: speedwork (3000 m x 3)
(3) July 30: 38 km cross-country at a slow pace around 4:30 per km
July 31: easy day
August 1: speedwork (400 m x 10)
(4) August 10: 30 km pace run on flat ground in around 1 hour 34 min.
August 11: easy day
August 12: easy day
August 13: speedwork (3000 m x 3)
Other than that he also runs about 15 km at 7:00 am or 8:00 am in the morning before he eats breakfast. He start’s around 4 minutes per km, drops it down to 3:30 in the middle, then ends up down at about 3 minutes 5 seconds.
Doe he do any Strength Training?
” I never do any strength training. You can get enough strength from running on cross-country-type courses.”