Rodgers Rop Records
10 miles
Outdoor Alltime WL WAT AfricaYL AfricaAT
2002 46:37 2 Tilburg 8 Sep
10 km
Outdoor Alltime WL WAT AfricaYL AfricaAT
2001 28:01 2 Den Haag 27 May
2002 28:04 1 Paderborn 30 Mar
20 km
Outdoor Alltime WL WAT AfricaYL AfricaAT
2002 58:49 2 Alphen aan den Rijn 10 Mar
Half Marathon
Outdoor Alltime WL WAT AfricaYL AfricaAT
2001 60:57 3 Berlin 1 Apr
2002 60:45 5 Lisboa 24 Mar
2003 60:50 6 Lisboa 16 Mar
2004 59:49 1 Lisboa 28 Mar
Marathon
Outdoor Alltime WL WAT AfricaYL AfricaAT
2001 2:09:51 3 New York NY 4 Nov
2002 2:09:02 1 Boston MA 15 APR
Beginning from Monday, 16th of February
| 16 – Mon | 1 hr 10 min at 3 :40 pace (19 km) | 1 hr easy (15 km) |
| 17 – Tue | 20 min warm-up 12 x 1000m (track of Kapsabet) rec. 2 min (average 2:58) |
50 min easy +10 x 80m sprint uphill |
| 18 – Wed | 1 hr easy regeneration (15 km) | 1 hr easy regeneration (15 km) |
| 19 – Thu | 1 hr moderate (16 km) | 1 hr easy (14 km) + 10 x 100m sprint uphill |
| 20 – Fri | 30 km in 1 hr 44:30 (10 km moderate + 5 km alternating 1 min fast / 1 min moderate + 5 km moderate + 5 km marathon pace + 5 km hard) | |
| 21 – Sat | 45 min easy regeneration (10 km) | 1 hr easy (15 km) |
| 22 – Sun | 1 hr easy regeneration (15 km) | 1 hr moderate (16 km) |
Km of the week : 210 km
Longer run : 30 km
Day with more volume : 34 km
Session for Aerobic Power : 1
Session of Long Run : 1
Session of sprints uphill : 2
| 23 – Mon | 1 hr 10 min from moderate to medium(20 km) | 1 hr easy (15 km) |
| 24 – Tue | 1 hr 20 min medium pace (22 km) | 50 min easy + 10 x 100m sprint uphill |
| 25 – Wed | 10 km in 34 min + 10 km (track Kapsabet) in 31:06 | 10 km in 34:20 + (track Kapsabet)10 x 1000 in 2:54 rec. 2 min jogging |
| 26 – Thu | 45 min easy (10 km) | 45 min easy (10 km) |
| 27 – Fri | 1 hr easy regeneration (15 km) | 1 hr easy (15 km) |
| 28 – Sat | 20 min warm up + 23 km hilly progressive running (1 hr 19:45) | |
| 29 – Sun | 2 hr 24 min at personal sensation, not fast (35 km) |
Km of the week : 223 km
Longer run : 35 km
Day with more volume : 42 km (special block)
Special blocks : 1
Session of Long Run : 1
Session of sprints uphill : 1
| 01 – Mon | 1 hr easy (15 km) | 1 hr easy (15 km) |
| 02 – Tue | 38 km in 2 hr 09:17 (hilly) | |
| 03 – Wed | 1 hr easy (15 km) | 1 hr easy (15 km) |
| 04 – Thu | 1 hr fartlek (16 km) | 45 min easy + 15 x 80m sprint uphill |
| 05 – Fri | 1 hr easy (15 km) | 1 hr easy (15 km) |
| 06 – Sat | 10 km in 34:15 + 12 km in 37:02 (track of Kapsabet) | 10 km in 33:40 + (track Kapsabet)5 x 2000m in 6:01 – 5:58 – 6:00 – 5:57 – 5:51 rec. 3 min jogging |
| 07 – Sun | 45 min easy (10 km) | 45 min easy (10 km) |
Km of the week : 219 km
Longer run : 38 km
Day with more volume : 43.5 km (special block)
Special blocks : 1
Session of long run : 1
Session of sprints uphill : 1
| 08 – Mon | 1 hr easy (15 km) | 1 hr easy (15 km) |
| 09 – Tue | 40 km in 2 hr 11:44 (15 km moderate + 5 km fartlek with 1 min fast / 1 min moderate + 10 km at marathon pace + 5 km easy + last 5 km max intensity uphill) | |
| 10 – Wed | 45 min (10 km) | 45 min (10 km) |
| 11 – Thu | 1 hr easy (15 km) | 1 hr 10 min moderate (19 km) |
| 12 – Fri | 1 hr 10 min at fast pace (20 km) | 50 min easy (12 km) + 15 x 100m sprint uphill |
| 13 – Sat | 20 min warm up 25 km hilly progressive running in 1 hr 26:40 |
|
| 14 – Sun | 2 hr 27 min easy (32.5 km) |
Km of the week : 219 km
Longer run : 40 km
Day with more volume : 40 km
Session of long run : 1 + 1 (1 specific + 1 general)
Session of hilly fast run : 1
Session of sprints uphill : 1
| 15 – Mon | 25 min warm up + (track Kapsabet) 7 x 2000m rec. 2 :30 jogging in : 5 :53 – 5 :52 – 5 :49 – 5 :48 – 5 :49 – 5 :52 – 5 :45 |
40 min easy (9 km) |
| 16 – Tue | 1 hr easy (15 km) + 10 x 100m sprint uphill | 1 hr easy (15 km) |
| 17 – Wed | 1 hr 31 min moderate-progressive pace (from 3:40 to 3:15) (27 km) | 1 hr 33 min moderate-progressive pace (from 3:40 to 3:20) (27 km) |
| 18 – Thu | 45 min (9 km) | 45 min (9 km) |
| 19 – Fri | 1 hr easy (14 km) | 1 hr moderate (15 km) |
| 20 – Sat | 1 hr easy (14 km) | 40 min (8 km) + 20 x 60m sprint uphill |
| 21 – Sun | 30 min warm up 20 km in 1 hr 02:26 alternating 1 km at 2:56 average (2:54.7 >< 2:58.8) and 1 km at 3:18 average (3:13.8 >< 3:22.6) |
Km of the week : 214 km
Longer run : 27 km
Day with more volume : 54 km
Special blocks : 1 (block of volume)
Sessions for Aerobic Power : 1
Sessions for Specific Marathon Endurance : 1
Sessions of sprints uphill : 2
| 22 – Mon | 1 hr easy regeneration (14 km) | 50 min easy (11 km) |
| 23 – Tue | 1 hr easy (15 km) | 1 hr easy (15 km) |
| 24 – Wed | 1 hr easy fartlek (16 km) | 1 hr easy (15 km) |
| 25 – Thu | 40 min easy + 5 km (track Nairobi) in 14:27 | (Travel to Lisbon) |
| 26 – Fri | (Travel to Lisbon) | 40 min easy (8 km) |
| 27 – Sat | 40 min easy (10 km) | 30 min easy + 8 x 60m sprint uphill |
| 28 – SUN | LISBON HM (1st in 59:49, PB) |
Km of the week : 151 km
Longer run : HM COMPETITION
Day with more volume : 31 km
Sessions of sprint uphill : 1
COMPETITIONS : 1
2002 2:08:07 1 New York NY 3 Nov
2003 2:11:11 2 ING New York NY 2 Nov