David Rudisha, the fastest man ever over 800 meters, had a training regimen that reflects his dedication and the high altitude environment of Iten, Kenya.

David Rudisha officially hung up his spikes, he said many factors led him to make the painful decision to exit the sport he loves, among them is his age.

This is a glimpse into a typical week of training for the world record holder, providing insight into the discipline and effort required to excel at the highest levels of middle-distance running.

Table of Contents

Monday

6:30 am: Rudisha starts his week with a 6-7 km easy run, allowing his body to wake up and gently ease into the day’s training.
10:00 am: He follows this with a 9-10 km steady run, focusing on maintaining a consistent pace that challenges his aerobic capacity.
4:00 pm: The afternoon session includes a warm-up run, followed by stretching and core exercises, emphasizing flexibility and core strength.

Tuesday

9:00 am: Tuesday’s primary session is on the track. Rudisha performs a track workout at 800m pace or faster. An example workout could be 10 times 200m in 24 seconds, with a 3-4 minute walk recovery between reps. This sharpens his speed and anaerobic capacity.

Wednesday

6:30 am: The day begins with another 6-7 km easy run to promote recovery while maintaining aerobic conditioning.
10:00 am: Mid-morning, Rudisha engages in 30 minutes of diagonals, sprinting diagonally across the soccer field and jogging along the sides, a workout that enhances his speed and agility.
4:00 pm: The afternoon session includes a warm-up run, followed by stretching and plyometrics, which are crucial for building explosive power.

Thursday

9:00 am: Thursday’s focus is on high-intensity work. Rudisha either does a 20-25 minute high run at maximum effort or a 20-30 minute fartlek session. An example fartlek workout is 7 times 2 minutes hard with 1 minute jog recovery, blending endurance with speed and recovery.

Friday

6:30 am: The morning starts with a 6-7 km easy run to continue building endurance.
10:00 am: This is followed by a 9-10 km steady run, which is done at an easy pace if he’s feeling tired, allowing for adaptability based on his physical condition.
4:00 pm: The final session of the day includes a warm-up run, stretching, and drills, focusing on technique and form.

Saturday

9:00 am: Saturday is another track day, but with a focus on endurance. Rudisha’s workout might include 4 times 600m in 1:29-1:30 and 4 times 400m in 54-55 seconds, with a 200m walk recovery in 2-3 minutes between reps. These sessions balance speed with endurance.

Sunday

Rest Day: Sunday is a rest day. This recovery time is crucial for allowing Rudisha’s body to heal and adapt to the week’s intense training.

David Rudisha’s training in Iten was a combination of aerobic base building, speed work, and strength training. The high-altitude environment of Iten, known for producing world-class athletes, provides the perfect backdrop for his rigorous regimen. His training week was meticulously planned to balance hard sessions with recovery, ensuring peak performance and longevity in his running career.

If you’re keen on exploring the world of marathons, embracing the thrill of running, and delving into the experiences of a Kenyan marathon runner, I’m here for you, I’ love writing articles and stories about running, marathons and Kenyan adventures, Some of my eBooks are available on Gumroad marketplace.

You can Browse and support my writing by buying them for few dollars here for just a few dollars. Your support not only grants you access to insightful reads but also helps me continue sharing my passion for running through writing.

David Rudisha’s Training in Iten