Not since Moscow 1980 has the men’s 5,000m-10,000m double been achieved. In Beijing though the 28 year wait was ended in spectacular style this evening, the final evening of track and field. Ethiopia’s Kenenisa Bekele produced a display not often associated with distance running. He electrified the crowd in a manner not dissimilar to Bolt’s efforts as he sped away in the final laps of the 5,000m. 

Just before the women had completed the 1500m final in over four minutes. Bekele ran the final 1600m of his race in less than four minutes. 

That’s extraordinary, to run an extra 100m after running 3,400m in a quicker time than the women’s race. His speed and strength was remarkable for an endurance athlete, and he proved it with a new Olympic record time of 12:57.82min.

With the American teams dominating the 4x400m relays (as usual), Bekele did distance running proud by making it the spectacle of the final evening in the Bird’s Nest.

Strength training is becoming more and more popular among endurance athletes like Bekele. Here are some strength exercises that can improve distance running times:

(1) The high-bench step-up: This exercise strongly develops the hamstrings, with complimentary development of the gluteals (the 'buttock' muscles) and the quadriceps. Simply begin from a standing position on top of a high bench (approximately knee height), with your body weight on your left foot and your weight shifted toward the left heel. The right foot should be free and held slightly behind the body. Lower the body in a controlled manner until the toes of the right foot touch the ground, but maintain all of your weight on the left foot. Return to the starting position by driving downward with the left heel and straightening the left leg. Repeat for the prescribed number of repetitions as shown in the training programme, and then switch over to the right leg. Maintain absolutely upright posture with the trunk throughout the entire movement, with your hands held at your sides (with or without dumbbells).

(2) One-leg squat: This exercise strongly develops the quadriceps and gluteals, with a complimentary boost to the hamstrings. To complete one-leg squats in the correct way, stand with the left foot forward and the right foot back, with the feet about one shin-length apart (your feet should be hip-width apart from side to side). Place the toes of the right foot on a block or step which is six to eight inches high. As in the step-up exercise, most of the weight should be directed through the heel of the left foot. Bend the left leg and lower the body until the left knee reaches an angle of 90 degrees between the thigh and lower leg. Return to the starting position, maintaining upright posture with the trunk and holding your hands at your sides. Complete the prescribed number of repetitions with the left leg before switching to the right leg.

(3) One-leg hops in place: This exercise builds strength and coordination in the entire lower extremity, including the foot, ankle, shin, calf, thigh, and hip. The resilient, bouncy nature of the exercise makes it the most specific of the three - extremely close to the actual movements involved in running. Simply start from the same position you used for the one-leg squat, with the toes of the right foot supported by a six- to eight-inch block. Hop rapidly on the left foot at a cadence of 2.5 to 3 hops per second (25 to 30 foot contacts per 10 seconds) for the prescribed time period as shown in the training programme. The left knee should rise about four to six inches, while the right leg and foot should remain stationary. The left foot should strike the ground in the area of the mid-foot and spring upwards rapidly - as though it were contacting a very hot plate on a cooker. The hips should remain level and virtually motionless throughout the exercise, with very little vertical displacement. After hopping for the indicated time on the left leg, switch to the right leg and repeat the exercise.