Bekele is also said to have done 16x(400+200)
Kenyan marathoners do regularly mixed runs: one faster than MP, next a bit slower, so for example:
12x(3:15/2:50min/km)
Bekele is also said to have done 16x(400+200)
Kenyan marathoners do regularly mixed runs: one faster than MP, next a bit slower, so for example:
12x(3:15/2:50min/km)
David Rudisha
4x600m in 1:30 with 90 seconds rest + 5x400m in 56-58 seconds with 90 seconds rest + 4x300m in 39-40 seconds with 60 seconds rest + 2-4x200m in 25-26 with 60 seconds rest
polish translator wrote:
Bekele is also said to have done 16x(400+200)
Kenyan marathoners do regularly mixed runs: one faster than MP, next a bit slower, so for example:
12x(3:15/2:50min/km)
It was 16x(200m+400m) eventually and not 16X(400m+200m) as some repeat here on and on.
I did some research about the training that elite athletes follow.
Here are some workouts:
Tadese:
3*(*5*500) 1:09-1:10 serie 4 min rep 2 min rest
2*3000 + 4*1000 7:57 and 2:32 3 min rest
3*4000 10:37-10:39-10:41 3 min rest
Haille
5*2000 5:20 1 min rest
10*1000 2:28 3 min rest
3*2000 5:05 3 min rest
Bekele
3*6*600 1:28-1:29 serie 4 min rep 2 min
8*(1000-400)2:37 and 59
2*(5*600) 1:27 serie 3 min rep 1 min
6*(1200-400-200) 2:57 - 58 - 27
Rest 2:30 - 1:45 - 60 seconds
16*(400-200) 52-54 and 24-25 90 seconds rest
Kipcheter
3*2000 2*1200 1*800 2*400 5:10 - 3:00 - 1:57 - 55
el Guerrouj
20*200 27 sec
16*200 10*400 26-28 and 54
6*400 9*300 52 and 40
10*400 53-54 30 sec rest
No, 16 was the total number of repetitions, the work-out was actually 8x(400+200). It was probably Steve Magness who made this mistake on his blog post.
Keep in mind that while these workouts are amazing - the real benefit is the ability to recover. bodybuilders talk about this all of the time ... other people can do the same workout(s) ... but, if they don't recover, continuing with the hard workouts, they soon break down. this is also code in the bodybuilding world for "if you aren't doing drugs, then you will not recover and you will break down".
Falcon- (in university, done on flat 200m indoor- NOT the new track)1600, 1200, 1000, 800, 600, 400, 200- 4.06, 3.00, 1.58, 1.28, 56, 27
Bile- 3x400m- 50, 49, 48 (5 minutes rest) + 3x300- 38, 37, 36 (4 mts rest)+ 3x200- 25, 24, 23 (2 mts rest)
John Walker- 8x200- 22/23 (running start with 200m walk rest)
Graham Hood- 2.51 for 1200m (flat 200m indoor)
Coe- 6x800m- 1.51/1.52 (slightly downhill road repeats)
Yobes ondieki- 8x1000- 3.10, 3 min rest- done 2 weeks prior to first sub 27
Jim Ryun- 25 x 400m- 60 sec/60 sec
s.mouse wrote:
Jim Ryun- 25 x 400m- 60 sec/60 sec
If this is true, it takes the cake, methinks. Got a source?
This thread is everything that's wrong with American distance training.
They do speed work most of the year rather than Lydiards periodisation
Source? Jim Ryun. "Only" 20x400m on 60/60 was a staple of Timmons.
And how is your system working for you these days, ukathletics coach?
*** Ondieki should say- 8 x 1200...not 8x1000
s.mouse wrote:
Coe- 6x800m- 1.51/1.52 (slightly downhill road repeats)
slightly downhill? peter coe clearly says they were uphill. get your facts straight.
Lagat 6km easy steady (out) 22:30 then 90 sec stretch then 6km back in 16:30 (passing 5km in 13:45) on hilly course with harder back section.
I suppose it depends on which direction you're running on Rivelin Road, but yes- the repeats were run slightly downhill. I'll assure you that I know what I'm talking about.
s.mouse wrote:
Source? Jim Ryun. "Only" 20x400m on 60/60 was a staple of Timmons.
No, they ran 400's on 3 minutes at Wichita East. The recoveries depended on how fast they were run. Timmons always had a large swim clock set up a few yards beyond the finish line, so that everyone could see it. The number of repetitions varied by the season.
Later, John Lawson and Ryun ran the 2 person 10 mile relay a few times at KU, but that was not a staple of Timmons.
JR- obviously, I respect you immensely, and enjoy your posts. Certainly, i dont want to argue. However, this came from Mr. Ryun himself. Perhaps you were thinking of the high school training as documented in his book, "the Jim Ryun story"? Every serious miler that I know of has poured over that book at one time or another. Obviously, we were at a dinner with other former and current elites, and there was some great discussion going on. Obviously, there's always the chance that I misunderstood him too. This would have been around 1994.
Obviously, misfired one too many obviously's in that post- ha!
these replies are basically of anecdotal character taken out of context.