| Lydiard=genius |
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Please post every sample you know on this board but not just the one of 4 x 1200, 4 x800 4 x 400 but really everything you've ever heard of and don't repeat each other's posts |
| bangalangadanga |
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I've heard that El Guerrouj would do a daily morning 10 miler starting at 5:00 pace and ending at 4:30 pace. |
| Workout Champ |
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El G: 10 x 400m between 53-54 seconds with only 30 seconds recovery. 10 x 300 m in 35-36 seconds Source: Marco Veledíaz Mexico City,Mexico marco_velediaz@infosel.net.mx Khalid Skah: 20 x 400 meter hills in the morning and 20 x 400 meters in the afternoon on the track in around 58 – 63 seconds. 2 sessions of hill work each week, year around Fartleks: 5-4-3-2-1-2-3-4-5 minutes reps Other VO2max: 6-8x1000 meters/3x2000 meters/3000-2000-2x1000-2x500/2000-1000-2x500 meters. Source: Marius Bakken Bekele: An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around 2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45. Source: "My .02" |
| Could be worse |
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10 x 300m in 36 seconds? Lol could Michael Johnson or Rudisha even do that workout? |
| cmurph |
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Why the hell would Michael Johnson be able to do that workout |
| HammerKitty |
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Here is more on his training with a link: http://www.mariusbakken.com/training-corner/maroccan-training-el-guerrouj.html Race Pace 10 x 400m between 53-54 seconds with only 30 seconds recovery. He gets help from a “rabbit” the last 200 m in each repetition. Speed work 10 x 300 m in 35-36 seconds with surges and help from a “rabbit”. 6 x 500 m with surges and help from a “rabbit” the first 300 m in each repetition. From this moment the help from the “rabbit” becomes very important, because he is approaching to the competitive period. He likes this type of sessions, they make him feel like in a race: with unexpected changes of pace, he improves his reaction every time that the “rabbit” accelerates. |
| Lydiard=genius |
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Thanks to workout champ if you know of other sessions or workouts please can you add more and get other people to add more workouts but i do confess to having heard that one before |
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Because he ran 400m in 43 seconds. And because his coach focused on strength and endurance, didn't he? Why do you think that is so absurd? |
| cmurph |
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Because he ran 400m in 43 seconds. And because his coach focused on strength and endurance, didn't he? Why do you think that is so absurd?[/quote] He could probably do 20x400 in 60 seconds too, right? After all, he can run a 400 in 43 seconds and his coach focused on strength and endurance. Yep, I'm sure a 200/400 runner could do a mile workout just as well as the fastest miler in history |
| Could be worse |
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Because he ran 400m in 43 seconds. And because his coach focused on strength and endurance, didn't he? Why do you think that is so absurd?[/quote] He could probably do 20x400 in 60 seconds too, right? After all, he can run a 400 in 43 seconds and his coach focused on strength and endurance. Yep, I'm sure a 200/400 runner could do a mile workout just as well as the fastest miler in history[/quote] I didn't say anything like 20x400 in 60 seconds. Why are you being so condescending? You're not even providing anything to back up your viewpoint. 10x300m doesn't sound like too much for a 400m runner who might incorporate 800s and 1000s in training. 20x400m is an entirely different workout and probably stresses completely different energy systems than 10x300m. |
| Lydiard=genius |
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Can you stop discussing johnson (yes i accept he is the GOAT of long sprints) and add more middle and long distance sessions to this discussion |
| share the love |
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How about you post the one's that you've heard then? |
| Could be worse |
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Gotcha, but could you tell us where you got that 10x300m in 35-36 second workout? That would indicate that El G had some serious wheels. Like at least 46 sec 400m speed, no? Why on Earth do people think he had no sprinting ability? |
| Lydiard=genius |
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Fine the one at the top geb 3/5 x 2000,6_10 x 1000, 1000+800+400+300+200, 2 x 5000, farah 8 x 1200 15 x 200 tadese 3 x 6 x 600, 3 x 4000, 5 x 2000, don't remember how many times 1000+400(the same but +400 and +200)bekele 4 x 2000 + 1x1000 el g 20x400 el g 6-10 x 1000 4/5 x 2000, 1000+200 800+200 600+200 400+200 200+200 Just put on everything you know |
| HammerKitty |
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here is link to that workout: http://www.mariusbakken.com/training-corner/maroccan-training-el-guerrouj.html |
| No Mix |
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Gotcha, but could you tell us where you got that 10x300m in 35-36 second workout? That would indicate that El G had some serious wheels. Like at least 46 sec 400m speed, no? Why on Earth do people think he had no sprinting ability?[/quote] It just proves how well EPO works. |
| the great muzungo |
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Paul Tergat late workout just 3 days before his 5th WCCC title. fartlek 10X4min w/1min jog |
| Lydiard=genius |
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Really can you quote the source where you found this and give anything else you know on tergat and the people listed at the top of my post |
| Lydiard=disaster |
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Hey thanks for all the help on this thread. |
| great muzzungo |
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http://members.iinet.net.au/~peterg1/run/aths.html Cross Country Training of Kenyan Paul Tergat: Sunday 6:00 a.m. 60 min at 5:40 pace 10:00 a.m. 45 min at 5:40 pace Monday 6:00 a.m 12 miles at 5:20 pace 10:00 a.m 5 miles at 4:50 pace, then 15 x 200m hills Tuesday 6:00 a.m 9 miles in 5:30 pace 10:00 a.m 9 miles at 4:50 pace Wednesday 6:00 a.m 14 miles at 5:40 pace 10:00 a.m 6 miles easy Thursday 6:00 a.m 9 miles at 4:50 pace, then 20 strides practicing form 10:00 a.m 9 miles fartlek Friday 6:00 a.m 9 miles in 4:50 pace 10:00 a.m 5 miles at 7:00 pace Saturday 6:00 a.m 7 miles at 7:00 pace 10:00 a.m Off Sunday 12 miles at 6:00 pace 9 miles fartlek is 10X4min w/1min/jog Coached by italian Gabriele Rosa. Comment: Tergat didn´t long runs at all. He starts long runs only when the main goal moved from cross, 10k and HM to marathon. |