Moses Mosop—Debut () Percentages assume a predicted marathon of 2:05:51 (extrapolating from Mosop’s 10k PR of 26:49) Training of Moses Mosop (coached by Renato 4:48 per mile = 100% Canova) before 2011 See note in accompanying article on percentages Compiled by John Davis Training done in Iten, Kenya Runningwritings.blogspot.com “Easy” = 49-68% January 2011 “Moderate” = 68-78%

Mon Tue Wed Thu Fri Sat Sun

1 2 60min easy 92min moderate

3 4 5 6 7 8 9 80min easy 60min easy 2*10x400m 60min moderate 12.4mi at 94.5% 90min mod 4x5k at 86.5%, 1km Avg 115% rec at 66% + 9.3mi at 40min easy 50min easy 60sec rec/4min btwn 60min moderate 40min easy 89% sets

40min easy 40min easy 10 11 12 13 14 15 16 80min easy 12.4mi at 76%+ 70min moderate 70min with short 60min easy 50min easy 80min moderate 11.2mi at 88.5% fartlek 60min easy 50min moderate 45min easy 5x3km at 103 → 106% 52min moderate 3min rec

17 18 19 20 21 22 23 67min moderate 78min with last 20min 40min easy 78min moderate 50min easy 28mi at 88.5 60min easy fast (99.5%) 55min easy 8x1000m at 109%, 65min easy 50min easy 70min easy 2min rec + 10x600m at 111.5% / 90sec rec 24 25 26 27 28 SPECIAL BLOCK 29 30 75min moderate 80min moderate 9mi at 89.5% 60min moderate AM: 1-2-3-4-3km in: 80min easy 70min easy 108, 102.5, 101, 101.5, 60min easy 50min easy 50min easy 45min easy 100.5% (3min rec) PM: 4x2km at 90.5 + 31 . 2x1km 92.5, 78.5% (3min 80min easy rec) + 6.2mi moderate 50min easy Training of Moses Mosop (coached by Renato Moses Mosop—Debut marathon (Boston) Canova) before Compiled by John Davis February 2011 Runningwritings.blogspot.com

Mon Tue Wed Thu Fri Sat Sun

1 2 3 4 5 6 AM: 6.2mi at 87% + 4x4km at 90% 60min easy 80min easy 18x2min fast 80min moderate 7.5mi at 97% Rec 1km at 61-38% (99.5%)/1min easy (easy) 50min easy 50min easy PM: 10k at 95% (first 40min easy half uphill, second 40min easy half downhill) 7 8 9 10 11 12 13 Rest 70min easy 80min easy 70min easy 80min easy 18.6mi at 95% 80min easy

(travel) 60min easy 45min easy 50min easy 50min easy (very hot temperature)

14 15 16 17 18 19 20 90min moderate 70min easy 14x3min fast/1min 24.9mi at 76% 60min easy 20x1min fast/1min 80min easy easy + 4min fast moderate 40min easy 50min easy (fast = 99.5%) 40min easy 50min easy 40min easy

21 22 23 24 25 26 27 80min easy 85min moderate 4x5km 100-96% 80min easy 80min easy 10x1200m at 108.5% 105min easy 1x3k at 98% 50min easy 40min easy 1k rec at 72-66% 50min easy 40min easy (windy, hilly)

50min easy 28 80min easy

40min easy Training of Moses Mosop (coached by Renato Moses Mosop—Debut marathon (Boston) Canova) before 2011 Boston Marathon Compiled by John Davis March 2011 Runningwritings.blogspot.com

Mon Tue Wed Thu Fri Sat Sun

1 SPECIAL BLOCK 2 3 4 5 6 6.2mi at 90.5%, 5min 60min easy 3x6min, 3x5min, Rest 40min easy Paris 1/2 Marathon rest, 6.2mi at 95% 3x4min, 3x3min, 61:47, 2nd Place 3x3min, 3x2min at (Travel) (101.5% pace) 6.2mi at 91.5%, 5min 84.5% rest, 3.7mi at 100% 1min recovery

7 8 9 10 11 12 13 40min easy Rest 50min easy Rest Rest 40min with 1min 100min moderate fast/1min easy + (Travel) (travel) Travel, funeral Funeral Travel 20min at 101.5% + 20min easy

60min easy 14 15 16 17 18 19 20 10x1200m at 103% 60min easy 80min moderate 80min easy 24.9mi at 93.5% 70min easy 80min easy with 1:25 rec, 8.5min rest, 10x200m at 50min easy 50min moderate 35min very easy 114%, 7min rest jogging 10x200m at 115% PM: 52min easy 21 22 23 24 25 26 27 50min easy 62min easy 60min easy 10x1600m 102% → 70min moderate 80min moderate 90min moderate 110.5% 90min easy 47min progressive 60min easy 60min moderate 60min moderate 88.5% → 102% 50min easy

28 29 30 31 8x3km at 98.5% 40min progressive 80min easy → 70min moderate 1km rec at 78% moderate 50min easy 30min easy 60min easy Training of Moses Mosop (coached by Renato Moses Mosop—Debut marathon (Boston) Canova) before 2011 Boston Marathon Compiled by John Davis April 2011 Runningwritings.blogspot.com

Mon Tue Wed Thu Fri Sat Sun

1 2 3 15.5mi at 97.5% 85min easy 100min easy

50min easy 60min easy

4 5 6 7 8 9 10 90min easy 24km (15mi) 75min moderate 90min moderate 87min moderate 20x1min fast/30sec Rest alternating 1km moderate, getting 58min easy fast/1km moderate 50min easy 50min easy 60min easy progressively faster (Travel) (104.5%/88.5%)

50min easy 11 12 13 14 15 16 17 Rest Rest (Travel) Unknown → (Travel) likely easy to moderate running in Boston 18 19 20 21 22 23 24 Boston Marathon 2:03:06, 2nd Place

25 26 27 28 29 30