In our latest installment of Athletics@Home, join Olympic 400m champion Sanya Richards-Ross and her husband, NFL star Aaron Ross, for a home workout.
Oh, and look out for several cameos by their son, Aaron Jermaine Ross II.
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In our latest installment of Athletics@Home, join Olympic 400m champion Sanya Richards-Ross and her husband, NFL star Aaron Ross, for a home workout.

Athletics@Home - Lockdown fitness class with Sanya Richards-Ross 

As we approach International Women&rsquo;s Day, which in 2024 carries the campaign theme of 'Inspire Inclusion', I am reminded about how far we&rsquo;ve come &ndash; yet how much work remains &ndash; when it comes to removing the bias, stereotypes, and discrimination that women still face.
While at times it can feel overwhelming, I get excited about the changes I can make in my life that I hope have an impact on those around me; to create a world where we continue to work towards equity for women.
Last year, I started to speak up about some of the challenges I found my female 41-year-old (now 42-year-old) body going through. In the years prior to that, I suffered alone in silence.
Thinking back to my biology and health education classes, we were taught that as girls go through puberty, they get their menstrual cycle, which culminates with a period approximately once a month. And that during pregnancy your period ceases as a baby grows inside you. Then, following childbirth, your normal menstrual cycle returns, and as you age your menstrual cycle reaches a complete cessation, with no discussion of what comes before or after that.
While the teachers made it seem so simple, as those with a menstrual cycle know; it is anything but simple. Life with a menstrual cycle is complicated.
More than that, what I remember is it being a taboo topic &ndash; menstrual cycles and challenges in society were not discussed. In fact, the menstrual cycle is part of us, an important naturally occurring phenomenon.
<div><a href="https://worldathletics.org/videos/playlist/latest-videos/65e89b0a8e23ee9cad53b548" target="_blank" rel="noopener"><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/65e899288e23ee9cad53b545.jpg" alt="SASHS" /></a></div>
Always wanting to play with the boys, I felt even further pressure to pretend that puberty, the menstrual cycle, and using pads and tampons was not a part of my life. I hid my secret well &ndash; so well, that when my body went into perimenopause in my mid-thirties, I had no idea that it was a phase of the lifespan of the menstrual cycle. I realise now that I am not the only person who did not know about perimenopause and all the weird and wonderful things that happen during this phase of life.
Maybe you have also suffered some of these perimenopause symptoms. Going from a regular cycle and regular bleed to unpredictable periods with a varying bleed. My skin is so dry at times I feel like it flakes off in giant chunks. I have debilitating anxiety at times, and I go down the social media wormhole comparing myself to everyone else. My favourite was the disrupted sleep. Previously always an incredible sleeper, about once a month for no explicable reason I&rsquo;d be staring up at the ceiling asking myself &lsquo;why aren&rsquo;t you sleeping?!&rsquo;
Again, with the stigma of the menstrual cycle, I kept these symptoms to myself. Because we simplify the menstrual cycle, I went about my life having no idea what was happening to my body and the effects on my mood.
One day, amid a debilitating anxious period, knowing that humour helped me navigate sadness and frustration, <a href="https://www.instagram.com/sgollishruns/reel/CuuY1LPOuP6/" target="_blank" rel="noopener">I posted on social media</a>. Just like that, my world changed. I was not alone. There were other women confident enough to share comments and others who felt more shy and shared direct messages; but regardless, I found a community &ndash; many of them runners &ndash; who were going through similar challenges and shared their own journeys.
While I navigate this space of perimenopause, it is not all sunshine and roses, especially when it comes to training. Back in October at the World Athletics Road Running Championships in Riga, I was in a park recording something about what I was going through. A gaggle of girls walked by and the look on their faces &ndash; we all locked eyes, immediately connecting to know we were not alone. Those women caught me talking about my mashed potato muscles, wrapped in burlap sacks, about not feeling like you have control of your body. Next, they heard about &lsquo;crime scene level&rsquo; periods. While they may have been shocked &ndash; because again, we feel we cannot talk about these types of things &ndash; they felt seen.
It is during these moments that I believe my voice will help change someone&rsquo;s world and, if I&rsquo;m lucky, that collectively we can use our voice to destigmatise the menstrual cycle and the challenges unique to female biological hormone cycles. Collectively we &ndash; not just women, but everyone &ndash; can help to remove the bias, the stereotypes, and the discrimination that women continue to face.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/65e879a9db214baf191f1b5a.jpg" alt="Sasha Gollish in the marathon at the World Athletics Championships Budapest 23" />
Sasha Gollish in the marathon at the World Athletics Championships Budapest 23 (&copy; Getty Images)
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My 2024 mantra is &lsquo;strong women, empowering strong women.&rsquo; Just like you, I have moments when I do not feel strong, where my confidence wavers and my body goes through changes during which I just don&rsquo;t feel like myself. What I now know in these moments is that I am surrounded by strong women, who remind me and empower me to be the strong woman that I am. There are a whole bunch of you I look to as role models, too, when I need a boost of motivation.
From the research I do, I know how important role models are to motivate and inspire. In some recent research, the <a href="https://www.asics.com/gb/en-gb/mk/move-her-mind" target="_blank" rel="noopener">ASICS Move Her Mind study</a> revealed that women not only continue to report gendered expectations that impact their time to exercise or play sport, but that women look to role models who look like themselves. I hope that through the diversity of my work and who I am, that some aspect of me speaks to you. In addition, I will work towards amplifying diverse voices to inspire inclusion and help more women feel motivated to join the exercise and play space. I know personally, and again in my research, that physical activity improves our mental health.
Yet, as I return to my new normal of running, and look to my peers for inspiration, I can get caught up in the cycle of comparison. It&rsquo;s not just the comparison to what these women are doing but a comparison to a previous version of my running self. Running looks a little different these days, one less big, intense workout a week and more cross-training, adjusting what was my usual runs to the new normal, generally a bit shorter and sometimes a bit slower. I have to give myself grace on days, when my hormones are still out of whack and just won&rsquo;t let me perform, and let me tell you that&rsquo;s crushing when the hormone drop happens on race day. Layer on my changing body and adjusting my mental performance tool set with a lot more self-compassion for acceptance of this changing body, despite feeling the pressure of gendered expectations on how &lsquo;I&rsquo;m supposed to look.&rsquo; I&rsquo;m thankful for what my body allows me to do, my head and my heart just need a little bit more time to catch up.
In celebration of the 2024 International Women&rsquo;s Day #InspireInclusion campaign, I know that while we may not be the same, while our lives might be very different, at the foundation we have something in common, something to share. Because of this, we can empower each other, which I hope will inspire more inclusion. I want to knit the world together and if you&rsquo;re reading this &ndash; regardless of gender and if you have a menstrual cycle &ndash; I know that our common thread is running and track and field, a beautiful community of unique individuals.
Globally, there is a push from the industry to do more to promote a diversity of women into leadership positions. From the work I do in the Mental Health and Physical Activities Research Centre (<a href="https://mparc.ca/" target="_blank" rel="noopener">MPARC</a>) at the University of Toronto in Canada, we know that role models are key to inspiring others to move their bodies. We know that women want to see other women who look like them across social and traditional media. We also know that women and girls face more barriers to physical activity compared to men and boys. As we continue to research the barriers and benefits to exercise, we&rsquo;re also leaning on industry to learn from their research.
In 2023, World Athletics partner ASICS commissioned a study led by Dr Dee Dlugonski and Dr Brendon Stubbs &ndash; the <a href="https://www.asics.com/ca/en-ca/move-every-mind" target="_blank" rel="noopener">Move Every Mind study</a> &ndash; to better understand the gender exercise gap. And in 2021 ASICS ran the Move Your Mind study, establishing the well-researched connection and benefits between mental health and physical activity. Our research in MPARC supports this finding. While the group found that physical activity benefits mental health, there was also a notable gap between men and women when it comes to exercise; men had more time and opportunity to be active compared to women.
In the follow-up study, which launched on 27 February, the Move Her Mind study hosted 26 focus groups across the globe and surveyed more than 24,000 people in 47 different countries to better understand the barriers women face globally when it comes to exercise. From the research findings, Dlugonski offered the following key insights:
<ul>
<li>Regardless of their level of activity, women are facing barriers to being as active as they would like to be.</li>
<li>Many women reported experiencing gendered expectations that impacted the time they had free to either exercise or play sport.</li>
<li>Friends, partners and parents have a significant influence on the amount (or lack) of exercise girls and women engage in during their everyday lives.</li>
</ul>
As a community engagement and knowledge translation expert, my passion is turning these key insights into actionable items. How can you help yourself or help the women in your life to be more active?
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/65e87a445f5f79446f8841a6.jpg" alt="Canadian distance runner Sasha Gollish" />
Canadian distance runner Sasha Gollish (&copy; Nikki Ross)
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To help women reach the activity levels they desire, we need to first ask them what they want and what barriers they perceive to be facing.
In addressing the second key insight from Dlugonski, we need to help women give themselves permission to choose exercise over typical gendered roles, such as helping children with homework, cleaning the home, or managing the family&rsquo;s daily calendars. Partners should not just encourage women to chase their desired exercise levels but can help by taking on some of these tasks. And while it takes courage, I encourage my female friends to communicate to their families, parents, children, and partners what they need.
The final insight comes back to role modelling. Across all of its channels, World Athletics continues to use a diversity of voices, bodies, and experiences in its story telling. In addition, we can all follow and amplify social media voices that are more diverse. Some of my favourite runners and athletes to follow include <a href="https://www.instagram.com/themirnavator/" target="_blank" rel="noopener">@TheMirnavator</a>, <a href="https://www.instagram.com/marissa_paps" target="_blank" rel="noopener">@ marissa_paps</a>, and Siobhan Coleman (<a href="https://www.instagram.com/_running_for_my_life_/" target="_blank" rel="noopener">@_Running_For_My_Life</a>).
My own trajectory to elite running is different than most. While I did focus in on running in my varsity career, after my second year of university I stepped away from high-performance athletics and focused on my alpine ski coaching career, my education, and eventually my professional engineering career.
Fast forward to 32, when I returned to the elite side of the sport. The short story is I quit my engineering job to pursue high-performance athletics and picked up a PhD in Civil Engineering to keep my toe in the engineering world and my brain occupied between sessions. I won a bronze medal at the 2015 Pan American Games at the first track I ever raced a track race, at York University, in my hometown of Toronto, despite losing a shoe early in the race. And while the rest of my career has not always played out as a fairy-tale, it&rsquo;s been an incredible journey that I feel privileged to have been on. From travelling the world to meeting new people, and defying the expectations we have for older runners, particularly women, it&rsquo;s an honour to don the national jersey to step up to a start line to see what my body can do.
Sasha Gollish for World Athletics

Much work remains when it comes to removing the bias, stereotypes, and discrimination that women still face

Gollish shares story to inspire inclusion 

The long run, for elite and amateurs alike, forms an integral part of distance runners&rsquo; training.
In the west of Kenya, 20km to the south-east of Eldoret, that weekly ritual takes place early on a Thursday morning.
At 6am sharp the first runners make their way out of the gates of the Global Sports Communications Camp in Kaptagat to join some local runners who will try to keep them company.
In the pitch-black late June morning, the runners have already woken up half an hour or so before to get dressed, take some sips of water and go to the toilet.
The 30 or so athletes do not eat beforehand. They have determined that there are benefits to running fasted, the most prominent being training your body to get better accustomed to taking energy from your body&rsquo;s fat reserves, something that may be important when carbohydrates sources are depleted towards the end of a marathon.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/65212582967d51cb882bbcf2.jpg" alt="Athletes tie their shoelaces before a long run" />
Athletes tie their shoelaces before a long run (&copy; Vincent Riemersma / NN Running)
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Of course, these are experienced athletes. For the double Olympic champion making his way to the group, he has spent 20 years building up and adapting his body to such challenges.
What is possible for Eliud Kipchoge would be simply unsustainable, and even ill-advised, for athletes new to the sport.
This particular morning, coach Patrick Sang has assigned the &lsquo;Boston loop&rsquo; &ndash; an undulating route with far more elevation than its namesake marathon, eventually finishing high on the escarpment a few hundred metres higher than the 2200m starting elevation at Kaptagat.
For the Global Sports group, it is simply 40km straight out; the minibuses and pick-up trucks following them picking them up after to drive them home.
Most of Sang&rsquo;s athletes training for an autumn marathon are expected to complete the full distance, among them three-time world cross-country champion Geoffrey Kamworor, fellow 2:04 marathon-man Kaan Kigen &Ouml;zbilen, Kipchoge and a collection of five others all boasting either sub-60-minute half marathon or sub-2:07 marathon bests.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/65212696967d51cb882bbcf8.jpg" alt="Eliud Kipchoge and his training partners on a training run" />
Eliud Kipchoge and his training partners on a training run (&copy; Vincent Riemersma / NN Running)
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World and Olympic medallist Linet Masai and 2:20 marathon runner Selly Chepyego, setting off 15 minutes beforehand, have also been set that distance goal.
For world and Olympic champion and multiple world record-holder Faith Kipyegon, today&rsquo;s task is 30km. Despite being on the longer end of what might be expected from a 1500m runner, Kipyegon is insistent that this run is her favourite type of training.
It may also be some indication of the strength shown in her 5000m world record in Paris.
Sang&rsquo;s final instructions are minimal. He does not prescribe paces, simply asking that his athletes set an honest pace, go on how they feel and try if possible to pick up the pace towards the end of their run.
The early footsteps are on a dirt road, the group paying attention to where their marathon-specific shoes land and running in silence. Information about tree routes or dips in the road is often communicated via hand signals pointing to the hazard.
From the off, the going is uphill and within 10km the group is receiving the first of their carbohydrate drinks being passed from the pick-up truck following them.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/652126d6967d51cb882bbcfb.jpg" alt="Eliug Kipchoge takes a drink on his training run" />
Eliug Kipchoge takes a drink on his training run (&copy; Vincent Riemersma / NN Running)
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After 15km the group hits the first of the tarmac roads of the C51 and the pace then starts to rise, slowly and subtly.
As they do, they gradually catch the groups ahead of them.
Geoffrey Kirui, the 2017 world marathon champion, has been told to run by himself as he is returning from an injury. Sang has intentionally encouraged Kirui not to fall into the usual pitfalls of over-exerting himself to go with a group.
Likewise Daniel Mateiko &ndash; the ninth fastest half-marathon runner in history, boasting a 58:26 best &ndash; was told to set off a few minutes before and will then join the group up to about the 35km marker. Still only 24 years of age and racing over a shorter distance, Mateiko&rsquo;s training has its own minimal differences with the shorter-distance athletes generally doing shorter long runs.
Throughout the run, Sang will come alongside in the pick-up, judging his athletes&rsquo; efforts from the way they run. He later tells us he can notice minor indications from the way they land their feet on whether recent training has taken its toll.
Little advice is given; those he coaches have done this route many times before. More welcome instead are the drinks passed around every 5km or so. The group stays intact for almost 30km before it slowly fragments, Sang encouraging his athletes to sustainably push their effort over the final kilometres.
Kipyegon herself is nearing the end of her run, gradually progressing throughout the 30km but not pushing herself to the point of depletion.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/65212728967d51cb882bbcfe.jpg" alt="Faith Kipyegon on a long run" />
Faith Kipyegon on a long run (&copy; Vincent Riemersma / NN Running)
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Unfortunately for her, the moment her watch completes the distance, a few minutes over two hours after she began, is almost the highest point the group will reach that day.
She stops, jogs slowly for a few hundred meters before jumping in the van.
About a litre of carbohydrate drinks consumed after her run, she will not eat until an hour or so later when the whole group returns to the camp.
A long line of runners scattered along the road has yielded to a few isolated pockets completing the full distance and the leading group has whittled down to four.
Though interspersed with steady rises, the final five kilometres are slightly downhill. Kipchoge, &Ouml;zbilen, Laban Korir and Hillary Kipchirchir run four abreast, completing these last kilometres in a few seconds inside 15 minutes.
Two hours 22 minutes after they started, they finish their undulating 40km with over 500m of elevation at a pace about 30 minutes slower than their best marathon times. It is an effort they might refer to as &lsquo;steady&rsquo; and one in the midst of a typical 220km training week.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/65212751967d51cb882bbd01.jpg" alt="The last four athletes on the long run" />
The last four athletes on the long run (&copy; Vincent Riemersma / NN Running)
</div>
Like Kipyegon, they consume about a litre of drink as they get in the vans and make the 40-minute journey home, eating a nutritionally simple meal of beans, ugali, vegetables and some protein upon their return.
Their reward? A rare afternoon without another run, some sleep and a lighter Friday of two short easy runs.
A similar routine in a different setting to runners throughout the world, there are morsels of lessons for the everyday runner.
Progress sustainably, hydrate appropriately and perhaps trust your effort over your watch.
George Mallett for Personal Best

The long run, for elite and amateurs alike, forms an integral part of distance runners’ training.

Lessons from the long run – with Kipyegon, Kipchoge and Sang

We arrive at the Moi University track on the outskirts of Eldoret a few moments after 6:30am, the equator sun rising in its customary spectacular fashion.
The assembled media are running late, a group of 10 athletes adorned in all black already making their metronomic steps round the 400m dirt track.
Kaan Kigen Ozbilen, or Mike as he's known to teammates, leads the way. The 2:04 marathon man is one in a long line of world-class distance running talent looking rigidly at the feet in front of them.
Some 20 metres from the finishing line is Patrick Sang, world and Olympic silver medallist in the 3000m steeplechase. For more than 20 years as a coach, he has developed an ever-burgeoning group of athletes, now known as the NN Running Team based out of Kaptagat, a few miles to the east.
Sang explains the session, one early in their autumn marathon build-up. Five sets of two, then one-kilometre repetitions.
The group is big, I offer. Sang laughs. We are still early into the session, he reminds me.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/64c3d782a93c6ea472b4b88f.jpg" alt="Coach Patrick Sang" />
Coach Patrick Sang (&copy; Vincent Riemersma / NN Running)
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The pack passes, 71 seconds since their last rotation. Stopwatches click. Sang's three assistants take their notes.
A couple of minutes later, the first repetition finishes: 5:52, a duration revisited without variance for all four of the subsequent 2km intervals. Respite is a 100m walk, turning into a 100m jog between everything. Just under two minutes recovery in total.
As the athletes start the first of their kilometre reps, a familiar face hits the front. Two chairs mark each half lap and as they pass the one on the back straight, two-time Olympic champion Eliud Kipchoge checks his watch.
A pace of 2:50 per kilometre has been prescribed and he is on schedule, 68 seconds ticking by for each lap.
There was a time when Kipchoge would get excited and push the reps. That time has long gone. His 2003 world 5000m title win emphatically reminded him there is reward in discipline, he says.
The first set is complete and the sun reveals a dramatic sky, the 2200m of altitude blanketed by an ominous cover of cloud. It will not rain today, I am told.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/64c3d82ca93c6ea472b4b892.jpg" alt="Eliud Kipchoge during a training session" />
Eliud Kipchoge during a training session (&copy; Vincent Riemersma / NN Running)
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Erick Sang has raced twice overseas, in Venlo in the Netherlands and recently Jeddah, Saudi Arabia. Like those two victorious outings, once more he takes the lead, but no burst will be injected today. The 22-year-old guides the group to another 5:52 2km.
Next Geoffrey Kamworor takes the reins. Three times a world cross country champion, and a three-time winner of the world half marathon crown, here he finds relative anonymity. As the laps pass by, the group &ndash; still 10-strong &ndash; strings out. And so it repeats. Daniel Kipchumba has this year earned a marathon best of 2:06:48 but that day he was narrowly out-sprinted in Japan. He remembers it well. He takes the group past the halfway mark.
Of course, the track is not empty, even at this time. Linet Masai, the Olympic 10,000m bronze medallist from Beijing who claimed a world medal of the same colour three years later, does a similar session.
She is accompanied by Selly Chepyego, buoyed by running 2:20:03 in this year's Barcelona Marathon and looking forward to potential selection for the World Championships.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/64c3d8cbb13e504e5a966273.jpg" alt="Linet Masai and Selly Chepyego train with their group" />
Linet Masai and Selly Chepyego train with their group (&copy; Vincent Riemersma / NN Running)
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In between is a less uniform bunch, kit passed down from their professional friends, and each with dreams of one day making the jump.
It would not be unprecedented. As the long line reaches the crescendo of the session, Kennedy has hit the front. He has graduated from the group behind and now leads. It is one of his first tests. One he duly passes.
Serenity has been replaced by some visible stress, but the tempo maintains and the lead continues to rotate.
The 2:05 men of Laban Korir and Philemon Rono sit behind Hillary Kipchirchir Chepkwony and Augustine Choge. Chepkwony strides with the confidence of a man who has recently made his mark, breaking 60 minutes for the half marathon in Venloop. Choge, a Commonwealth Games winner 17 years ago, still allows himself to offer a hint of a familiar smile.
The session is coming to a thankful end and each of the 10 team members have done their work.
Some slaps of the hand, stifled laughter and another 100m walk before a few laps of jogging and they are back in their cars, excited for their first food of the day.
Fifteen kilometres of hard effort completed on an empty stomach.
For Sang, however, the work is not done. An hour later arrives the lone figure of an Olympic and&nbsp;world champion, recently crowned as the first in history to break the 1500m and 5000m women's world records, and with a world mile record to follow in Monaco.
Faith Kipyegon &ndash; under a sun now shining strong and warm &ndash; runs some lonely laps in a full dark grey tracksuit. She has 45 minutes until her session begins but she knows what needs to be done to get herself ready.
Jackline Chepkoech, the Commonwealth Games 3000m steeplechase champion, joins her and the pair prepare. 9:30am is when the session begins.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/64c3d9a4b13e504e5a966276.jpg" alt="Jackline Chepkoech looks over the training session" />
Jackline Chepkoech looks over the training session (&copy; Vincent Riemersma / NN Running)
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Kipyegon&rsquo;s pacemaker of 13 years, Bernard Soi, also arrives to receive his instructions. A bump of the fist and off they go.
Two kilometres in 6:18. For the pair, the session begins as gently as any such effort can and the group is keen to enjoy a one lap of recovery. It is just the target they have been prescribed.
Three 1km efforts are hit with the same discipline for which we are fast becoming accustomed.
With a 100m walk and 100m jog in between, Sang slowly introduces Kipyegon to her future life as a marathon runner, but Kipyegon is keen to joke about her dissatisfaction.
Hitting a pace of 3:00 per kilometre on the nose, they pass through the final kilometre in 2:59 - a rare deviance.
Their mini-set complete, Kipyegon, Chepkoech and Soi are permitted a longer 400m recovery.
<div><img style="max-width: 900px; width: 100%; display: block;" src="https://assets.aws.worldathletics.org/64c3d9f3054b63586aa96c83.jpg" alt="Bernard Soi, Jackline Chepkoech and Faith Kipyegon in action" />
Bernard Soi, Jackline Chepkoech and Faith Kipyegon in action (&copy; Vincent Riemersma / NN Running)
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The track, however &ndash; with a long light line marking the inside path &ndash; does not get a reprieve.
Wycliffe Kinyamal and his 800m squad fly past the trio, a 51-second lap, most of their morning's work. A fast 200m and their tracksuits come on barely moments after Kipyegon has completed her rotation, the group in the midst of a busy racing block.
Around them, Ronald Kwemoi's middle distance group have run an anonymous 1:57 for their 800m effort, the rest of their session impossible to follow in the bustle of a now congested track.
Seven reps of 400m form Kipyegon's second half, the last four intended to be slightly quicker than the previous three. The first three reps are completed in 66 seconds, before Kipyegon gives her training partners a fraction head start.
Closing the stagger quickly by every back straight, the native of Keringet County clocks 64 seconds for the final four.
A 100m walk and 100m jog recovery throughout this section, and the morning ends as it started.
A few warm down laps and the track empties - rest and recovery the final repetition.
It is barely 10:15am and another track session is complete at Moi University. &nbsp;
There will be plenty more to come.
George Mallett for World Athletics Personal Best

Personal Best joins some of the world's top runners for a training session in Kenya

Performance01 May 2020

Athletics@Home - Lockdown fitness class with Sanya Richards-Ross

Gollish shares story to inspire inclusion

Lessons from the long run – with Kipyegon, Kipchoge and Sang

On track with Kipyegon and Kipchoge