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Alex Masai

Personal Bests

  • 3,000m – 7:53.04 (2020)
  • 5,000m – 13:24.68 (2021)
  • 10,000m – 27:45.19 (2021)
Hoka One One Northern Arizona Elite

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Alex's Training Log

Week of 10/18/2021 - 10/24/2021

Friday, October 22, 2021
Run - Easy Run
15 km

Run - Easy Run
6 km
Thursday, October 21, 2021
Run - Fartlek - Mona Fartlek x 2
5k warmup.

Fartlek = 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds with equal recovery jog after each repeat. 10k effort on the 90s, 5k effort on the 60s, 3k effort on the 30s and 1500 effort on the 15s.

5min rest.

Repeat the entire fartlek again.


5k cooldown.
22 km
Wednesday, October 20, 2021
Run - Easy Run
15 km
Tuesday, October 19, 2021
Run - Critical Velocity - 6 x 800 + 8 x 100
5kup.

Track. 6 x 800 in 2:12 with 400 jog recovery.

3min rest after #6.

Finish with 8 x 100 meters in 15,15,15,15,14,14,13,13 with 45sec rest.

5k down.
17 km
Monday, October 18, 2021
Run - Easy Run
15 km

Run - Easy Run - + drills/strides
Easy 6k run followed by a light set of drills + 4 x 100 meter strides.
6 km

Week of 10/11/2021 - 10/17/2021

Sunday, October 17, 2021
Run - Easy Run
15 km
Saturday, October 16, 2021
Run - Long Run
25 km
Friday, October 15, 2021
Run - Easy Run
15 km

Run - Easy Run
6 km
Thursday, October 14, 2021
Run - Hills - 10 x 60sec HILLS
5k warmup.

Find a hill with a 6-8% grade. Run up hard for 60 seconds. Jog back down for recovery. 10 total times. Start fairly conservative (10k race effort) for the first 2-3. Then start trying to get a little farther each time up. By the end it's one mile race effort.

5k cool-down.
16 km
Wednesday, October 13, 2021
Run - Easy Run
15 km
Tuesday, October 12, 2021
Run - Critical Velocity - 20 x 600 + 8 x 200
5k warmup.

Track. 20 x 600 in 1:45 with 200 jog recovery.

3min rest afterward.

Finish with 8 x 200 in 30-31 with 200 jog recovery.

5k cool-down.
29 km
Monday, October 11, 2021
Run - Easy Run
15 km

Run - Easy Run - + drills/strides
Easy 6k run followed by a light set of drills + 4 x 100 meter strides.
6 km