2. Preparation
• 50 weeks per year
• 8‘000 km / 5‘000 mi per year
• 160-200 km / 100-125 mi weeks
• 2-3 workouts per day; 25 hours per week
• 16 kmh / 10 mph base speed
3. Competition
Race distance Effort time Calories burnt
3‘000m steeplechase 8:22 NR 180
5‘000m 13:12 300
10‘000m 27:52 NR 600
Marathon 2:15:07 2532
4.
5. Fuel intake
• Healthy general nutrition
• Weight management
• Nutritional strategies
• Advantage by supplementation
with sports nutrition products
