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Renato Canova
Thomas Longosiwa's preparation for the 2011 World Championships in Daegu in the 5000m, where he finished 7th (13:26.73) after falling 550m from the finish while in the lead group (moved up to 6th after Merga's disqualification). Longosiwa's plan is practically identical in structure to Kibet's (another 5K athlete), but with paces adjusted to his men's PR. It includes a special block with 4 miles (6 km) + 10x600m, and multi-distance sessions focused on changes of pace.
1.2 mi · 5h03 this week
50 min
1h03
40 min
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30 min
1.2 mi · 30 min
1h
8 weeks · 56 workouts · 0 rest days
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