Elite coaching special - Marathon world record holder Paul Tergat

Tergat on targeting races
Paul believes in focussing on specific races and making sure your body is ready on that chosen day: "One fortunate thing for me is that I have really enjoyed very good health throughout my career, apart from one or two set backs. Once you have known the kind of training your body is able to take you can understand how to plan the races well.

"May be in Olympic year or for top championships some people are not able to put it together. Some may be ready in December but through by February or March so after the first 3K or 4K in the championships they find they are struggling. Planning is the important thing.

“You also need to understand what your body is able to take. If you are sick or injured you should stop and seek medical attention or you may ruin your body completely.”

Tergat on marathon preparation
As world record holder Paul is often asked about his training for the marathon. He explained the regime that took him to the sub 2hr 5min clocking: "When I am in regular training for a marathon or major championship it is two times a day training and the amount of mileage or kilometres is not less than 200K per week. 210K, 220K maybe 200K - at altitude [1600m altitude]. It may not be fast but it is regulated. I go out for 2hrs training and get it done.

"I live half an hour from Nairobi. I live and train where there are a lot of hills. I usually don't think of the course [for the race] so much. The night before the race I will drive around the course in a car just to get an idea if there are any sharp corners.

"When I am doing track I use training here [Northern Italy] when I am doing the meetings. It gives me the opportunity to not have so much pressure of flying from back in Kenya. I spend between 4-5 months in a year here [Northern Italy].

"I sometimes run 35K of very competitive training, almost at the pace of real competition. May be the coach is there. You need to get used to taking water and the technical part of races: To take water and drink without it distracting your thoughts.”

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