Outdoor Fitness magazine’s Helen Croydon spent a week at an Ethiopian running camp to gain an insight into the way the athletes train there.  During the week she was given access to the training diaries of two of the camp’s runners, each of them preparing themselves to top the podium when running distances


The full account of  Helen Croydon’s week running at the training camp in Ethiopia can be read here.

Case Study 1 (Female)

Name: Dagmawit Kibru, 19, Female
Sponsor: Federal Police Sports Club
Key achievements: Junior Cross Country World Championships, Guiyang, China: 6th. Junior Ethiopian Cross Country Championships 2015: 2nd
Goal: 5000m track, cross-country, half-marathon.

Monday
Morning: 1hr 20min run at medium pace
Evening: 40min easy run
Tuesday
Morning: Intervals – 7min x 6 very hard, 60sec rest. 2hrs gym
Evening: 40min easy run
Wednesday
Morning: 1hr 20min at hard pace
Evening: 50min easy run
Thursday
Morning: Hills – 200m x 15; 100m x 5
Evening: 1hr easy run
Friday
Morning: 50min at hard pace. 1hr gym
Evening: 40min easy run
Saturday
Morning: Track – 1km x 8; 400m x 1; 300m x 1; 200m x 1. 1hr gym
Evening: 40min easy run
Sunday
Rest

Case Study 2 (Female)

Name: Chala Dereba, 19, Male
Race achievements: Local races. 5k: 14min, 10k: 29min, 15k: 46min
Goal: 10km track, half-marathon, marathon

Monday
Morning: Hills – 1hr mixed intervals. 2hr gym
Evening: 40min easy run
Tuesday
Morning: 80min medium pace on the rocky trails of Entoto
Evening: 40min easy run
Wednesday
Morning: 90min hard pace. 1 hour gym
Evening: 40min easy run
Thursday
Morning: 80min medium pace
through forest. 1 hour gym
Evening: 40min easy run
Friday
Morning: 20km hard pace. 1hr gym
Evening: 40min easy run
Saturday
90min easy run
Sunday
Rest