David Rudisha Training Program & Diary

David Rudisha is the best middle distance runner in the world. His records says it all:-

  • The current Olympic and world record holder in the 800 metres,
  • The current World and Olympic Champion in 800 metres.
  • The first person to run under 1:41.00 in 800 metres,
  • He holds the three fastest, six of the eight fastest, and half of the twenty fastest times ever run by a male in 800 metres.

It is unbelievable this tall Maasai warrior (he is from Maasai community in Kenya) has achieved all these even be before his 25 birthday.

There has been a lot of interest in how this speedster trains. I haven’t found any detailed training plans but His Coach, Brother Colm O’Connell has given interviews that have shed some light on the type of training they do.

David Rudisha Training Plan

In a recent interview with IAAFwebsite he disclosed David Rudisha does a combination of track workouts, gym exercises and endurance runs.

Usually, we sit together in mid-November. We first talk about the previous season: what was good, what was bad and why? I let him do quite a lot of the post-mortem. Then we start talking about the coming year. What will be the priorities, the high points?

This time David had a three-month rest after his last race on 29 August, in Zurich. Three months without any kind of training. He needed this long break for charging his batteries – physically and mentally. When he resumed training, we had to be very careful. You could easily catch an injury. Basic conditioning, easy runs, about 60km a week, some gym work, exercises. Slowly but surely we increased the quality, the weekly mileage remained the same. In March, we started adding the track workouts.

The Diet of David Rudisha

Another common question about Rudisha is “What does he eat?” Rudisha diet is a well managed mix of proteins, carbohydrates and vegetables. There is minimal junk food available in Kenya and very few processed food so everything is fresh. His diet remains the same throughout the year, only the quantities change.

Weekly Training Diary

In another running website I found a weekly training diary complied by Joseph Ngure and Brother Colm O’Connell. The following diary is for the training program for all junior athletes at St. Patrick Iten High School. Rudisha was a student and a young running protege at the school and he must have followed the program.

Mon : am (men) 8-9 km and stretching
am (women) 6-7 km and stretchingpm (men) Long run 45-60 minutes (12-14 km)+excercises
pm (women) Long run 45-60 minutes (10-12 km)+exercises
Tue : am (men) 8 km 27-30 minutes
am (women) 6 km 25 minutes pm (men/women) 10 munutes w/up,Fartlek for 60-75 minutes – 2 minutes        hard/3 minutes easy or 3 minutes hard, 2 minutes easy+exercises
Wed : am (men) 9 km pace endurance 60 % and flexibility
am (women) 7 km pace endurance 60 % and flexibilitypm (men/women) Circuit training 4×2 min each, 3×2 min each. Then 100     meteres striding plus long strides for 45 minutes
Thu : am (men/women) Long slow 60 minutes over mixed terrainpm (men/women) 15 min. runs. Then diagonal drills for 30-35 minutes, 10 minutes dynamics
Fri : am (men) 8 km easy 30 %
am (women) 6 km easy 30 % plus dynamicspm (men/women) Hill reps. 120-200 meters x 14 at 60 % pace.
Sat : am (men/women) striding for 40 minutes over 100-120 metrespm (men/women) Competition or speed play over 1-1 mins. or 500 meters
Sun : am (men) easy 8 km
am (women) easy 6 kmpm (men/women) active rest

The training plan emphasizes speed work so much. Lots of drills and striding  – even as main workouts.

If you look at the program, they run 13 sessions and one “active rest” at very young age – and at high speed. The “fartlek” is a VO2 max training. So in one week, they have 2 Vo2 max sessions (Tuesday and Saturday) 2-3 speed sessions (Wednesday and Thursday, plus partly Saturday morning) and one speed endurance session (hill reps on Friday). This comes in addition to the 4 Altitude Training sessions/week (the “long runs”) and two easy runs (am Friday and am Thursday

The training diary was posted online by Marius Bakkens at mariusbakken.com. He is a Norwegian runner who specializes in the 5000 metres, having run distances from 800 to 10,000 metres. He has visited Kenya and he got it from a friend in Kenya.

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