Running With Kevin Waimana Viezee
What Kevin’s Weekly Routine Looks Like – Running With Kevin Waimana Viezee
For all of us who can’t seem to stick to our gym or yoga routine and struggle as we find it hard! Below is Kevin Waimana Viezee’s daily training routine! This should definitely give everyone the motivation needed to stick to their gym or yoga routine! Here’s how our athlete Kevin’s week looks like!
Every day, my coach always has something different on my program for me and I do get a monthly training checklist from my coach. The training program always depends on my fitness levels, whether I have any upcoming races, and the program can also change on the day itself depending on how my body is.
For the last 4.5 months, I have been stuck here in Kenya because of COVID-19. It’s been a very tough time for me, the first few weeks in March being the toughest. When I heard that the season and the Olympics would be cancelled for this year, I lost my motivation to train as I didn’t have a goal at all. It took me a few days to get my head straight and to train on my own every day and push myself to train alone. I can say that this pandemic has actually shown me how dedicated and motived I am in my goals and that I shouldn’t give up.
Let me take you day by day, through what my weekly program looks like, where I will try & explain how I train:
15th of July to the 21st of July by far was one of the toughest training weeks I managed to get through!
Monday the 15th:
On my program, I was supposed to do an 80min long run. My day started with me waking up at 6.30 am. Then I did my 20min stretching, checking on how every muscle is. I then drove to the Karura forest where I started my 80min run. What I always find tough is the first kilometre. Afterwards, everything starts warming up and you slowly get into
your rhythm. 80mins is long but what I love about long runs is that you have plenty of time to think about your goals and your dreams. When I notice I am getting tired I always come up with mind games, to keep pushing my body and keep my mind busy.
Tuesday the 16th:
I always have the same routine; where I wake up at 6.30 am and do my stretching and then head off to the forest. On this day I had 45mins of an easy morning run, this one is like a shakeout run to prepare myself for the afternoon training plus also to see how my body is after the day’s workout before training. I try to keep it easy and I always listen to my body. Alter I am done with my shakeout training, I head back home & have my breakfast which is oatmeals with a fruit salad on the side. That’s basically my normal breakfast. When I have to train twice a day, I always sleep in the afternoon to get some energy.
The second training of the day; this one was interval training. I had to do 15×45 sec speeding up and 90sec break in between. To start with, I do 15mins of warming up then start my program. After I am done with the intervals I also do 15mins of cooling down. This is always the hardest training to do as you train alone and you can never push yourself when you are fatigued.
Wednesday the 17th:
The routine never gets old & it becomes a part of you when you do it over and over again. I woke up at 6.30 am did my stretching. (Days after interval training is always the hardest as everything is always stiff and heavy. So days after intervals are automatically easy days, no pushing at all). As I wanted my body to recover properly, on this day I had a 65min easy long run. It wasn’t smooth at all for the first few kilometres, but eventually, my body adjusted and it started getting easier.
Thursday the 18th:
The secret of your future is hidden in your daily routine. I woke up at 6.30 am and started my daily stretching. Today was a good day as everything was all rested and I was thus ready to start my day. Morning training included an easy 45min run to get the body and legs started for the day. I then went back home and had my breakfast & took my afternoon nap. My afternoon training involved intervals. My program included 10x2min speeding with a break of 90seconds. I started off the 15min warming up before starting my training. In the end, I finished off with a 15min cooling down. It’s always hard to keep track of how much time you are left with when you are tired and you can’t think anymore. This is my training & I wish I had my teammates here with me as training with a team is very important if you really want to progress and improve, as a team will always push you and give you motivation and energy to train harder and better every single day.
Friday the 19th:
Friday is a fairly normal day. I must say this is one day that I always look forward to as I can rest and do totally nothing. Rest is one of the most important parts of the training. Your body needs to recover and get energy back.
Saturday the 20th:
Mindset, habits and routine are the building blocks for success towards a wellness goal. I woke up at 6.30 am then did my stretching and was ready to rock and roll and head off to the forest. Today my body was well-rested as yesterday I had rested the whole day. On my program, I had an 80min long run. I took it easy!
Sunday the 21st:
I woke up as usual at 6.30 am did my morning stretching and headed off to the forest. Today was one of my favourite training days. Minute blocks 6x6min with a 2min break. This training is one of the most important trainings of the week, as it works on building your stamina and speed. When I do this, I always feel much better and stronger.
Finally, my long week is done & dusted. My goal was to do a 120km for the week but I managed to do 118km so I can just say that is fine!
Kevin Waimana Viezee for