Trainings-Praxis: MARATHON – UWV - MUBARAK SHAMI (1980 - QAT)

Vorbereitung vom 4.02. bis 2.03. 2008 Lake Biwa – Marathon - Sieg 2:08:23 (1.)

2008-09-24-marathon-uwv-mubarak-shamiEin Blick über den Zaun - Die letzten 4 Wochen

Mubarak Hassan Shami (QAT – ehemals KEN) p.B.: 2:07:19

2005 Silber bei Halbmarathon - WM (1:01:09)
2006 Marathon-Sieger Asian - Games in Doha
2007 Sieger Paris - Marathon 2:07:19 (p-B.)
2007 Marathon - Silber Weltmeisterschaft in OSAKA

von Renato Canova - Coach     


Wochen - Umfangsaufbau: 245 km – 226 km – 214 km – 142 km
Die Vorbereitung fand in Iten / KEN statt.


Mon, 04.02
1 hr easy run (16 km)
1 hr with short variations of speed (16 km)

Tue, 05.02
1 hr 10’ moderate (20 km) (4,76 m/s - 3:30)
1 hr 10’ easy run (17 km) (4:10)

Wed, 6.02
1 hr 10:00 progressive run (21 km) (5,00 m/s - 3:20)
1 hr easy + 10 x 80m sprint uphill (16 km)

Thu, 7.02
20:00 easy + 4 x 6 km in 18’24” / 18’32” / 18’33” / 18’21”
rec. 3:00 jogging (24 + 6 km)

40:00 moderate (10 km)

Fri, 8.02
1 hr 15:00 moderate (21 km) (4,67 m/s - 3:34 min)
1 hr easy (15 km)

Sat, 9.02
45:00 moderate (12 km) (3:45)
50:00 moderate (13 km) (3:50)

Sun, 10.02
38 km progressive in 2:05’44” (3:18 - 90%]+30km (3:20)+6km (3:15)+2km (3:01)

30 km even pace in 1 hr 40:08 + last 8 km in 25’36” (last 2 km in 6’02”)

(Wochenumfang: 245 km)


Mon, 11.02
1 hr with short variations of speed (17 km)
1 hr moderate (16 km)

Tue, 12.02
45:00 progressive run + 10 x 200m climbing, hard, rec. 4:00 (12 + 2 km)

1 hr 15:00 moderate (20 km – 4,76 m/s)

Wed, 13.02
50:00 easy run (12 km) (4:10)
45:00 easy run (11 km)

Thu, 14.02
10 km in 33’06“ + 15 km in 46’28“ (5,38 m/s - av. 3’05”) insgesamt : 25 km

10km in 32’57“ + 6 x 2000 m in 5’55“ / 5’52“8 / 5’56“6 / 5’57“ / 5’58“5 / 5’49“5
rec. 2’ (22 km)

Fri, 15.02
1 hr easy (15 km)
1 hr easy (15 km)

Sat, 16.02
1 hr easy (15 km)
1 hr moderate (17 km – 4,76 m/s)

Sun, 17.02
30:00 easy + 20 km in 1:03’22” (5,26 m/s - av. 3’10”) 95%

(Wochenumfang : 226 km)


Mon, 18.02
1 hr moderate (16 km)
1 hr with short variations (17 km)

Tue, 19.02
30:00 easy + 7 x 3000m in 8’55”6 / 8’57”2 / 8’58”4 / 8’55”2 / 8’54” / 8’58”3 /
8’49”6 - rec. 600m in 3:00 >
40:00 easy run (9 km)

Wed, 20.02
1 hr moderate (16 km)
1 hr easy (15 km)

Thu, 21.02
1 hr moderate (16 km)
45:00 easy + 15 x 80m sprint uphill (12 km)

Fri, 22.02
25’ easy + 35km progressive variated
(for 5 km : 17’06” + 16’34” + 16’20” + 15’55” + 17’08” + 16’23” + 15:27”)
in 1 hr 54’53” (hilly course in Iten, av. 3’17”)

Sat, 23.02
40:00 with short variations (10 km)
45:00 easy (11 km)

Sun, 24.02
1 hr 20:00 nach Befinden/Gefühl (21 km) 3:48 / 4,39 m/s

(Wochenumfang : 214 km)


Mon, 25.02
50’ easy (12 km)
1 hr with short variations (16 km)

Tue, 26.02
45’20” moderate + 10k in 30’54” / 5,40 m/s (12 + 10 km)
1 hr easy run (15 km)

Wed, 27.02
40’ easy (10 km) (Travel to Japan)

Thu, 28.02
30’ easy (7 km)

Fri, 29.02
30’easy (7 km)

Sat, 01.03
30’ easy (7 km)

SUN, 02.03
OTSU (LAKE BIWA MARATHON) 1st in 2:08’23” (5,47 m/s = 3:02min/km)

(Wochenumfang : 142 km)