How much mileage/week and how fast did Rupp train in high school? 13:37.91 for 5k is godly. I need to know what this guy was doing to run so fast. That is 4 seconds faster than Mo Farah ran to win the gold in London. Yes, I know that the London 5k was tactical race, but still, How??? I am not going to buy an underwater treadmill, but if I know what Rupp was doing when he was a high schooler, then it would make me a better runner using him as a guide.
Rupp is not a person to follow if you want to be a successful high school runner because everything he did was geared toward future development, which is useless to most high school runners. He could have been even better in high school if he wasn't planning on becoming a professional runner. If you're a 16 you're old who is looking to be at your best at 26 then what he did is applicable. But if you're a 16 year old looking to be at your best at 18 then you should look elsewhere to someone like Gerry Lindgren who was at his best in high school(13:44) and college(13:33.8). Run big miles. Run a lot of them very fast. Increase your miles every year. Increase the amount of fast miles every year. Race to win. This is simple stuff.
Bump. What was his training like? I know it was to help him long term and I am very interested into how AlSal had his mileage progress from a young age and what kind of intensity he was doing when he was young.
uytrd wrote:
Rupp is not a person to follow if you want to be a successful high school runner because everything he did was geared toward future development, which is useless to most high school runners. He could have been even better in high school if he wasn't planning on becoming a professional runner. If you're a 16 you're old who is looking to be at your best at 26 then what he did is applicable. But if you're a 16 year old looking to be at your best at 18 then you should look elsewhere to someone like Gerry Lindgren who was at his best in high school(13:44) and college(13:33.8). Run big miles. Run a lot of them very fast. Increase your miles every year. Increase the amount of fast miles every year. Race to win. This is simple stuff.
Thanks for the input. What gets me though is how can rupp run a 13:37 in high school while planning to become a pro runner? He doesn't seem much different from me, average skinny white dude. 13:37 should be like lifetime peak, but he continues to be extremely fast and get faster.
I'm definetally going to start training a lot faster and see how that works out. I've been training at like 7:30 pace, probably going to go to like 6:40 for most normal runs in the base phase.
uytrd wrote:
Rupp is not a person to follow if you want to be a successful high school runner because everything he did was geared toward future development, which is useless to most high school runners...
...because most high school coaches could care less about long term development. All they want to to win a city championship and make it to states so they get to keep their stipend.
All the long term approach means is that he was backed off on the mileage moreso than other elite high schoolers.
He still did the tempo runs, the k repeats, long runs, etc.
Enigmatic wrote:
All the long term approach means is that he was backed off on the mileage moreso than other elite high schoolers.
He still did the tempo runs, the k repeats, long runs, etc.
Yet he still managed to break the high school 5k record along with other records. How was he able to do this and be "backed off on the mileage?"
Bump
Rupp!!! wrote:
Enigmatic wrote:All the long term approach means is that he was backed off on the mileage moreso than other elite high schoolers.
He still did the tempo runs, the k repeats, long runs, etc.
Yet he still managed to break the high school 5k record along with other records. How was he able to do this and be "backed off on the mileage?"
Talent and steady progression throughout high school. I think he may have had an altitude tent which MIGHT be worth like a second or two.
Galen Rupp is an extremely talented runner. There have been other American high school runners close to this talent but they generally stayed with the shorter distances, like Alan Webb.
No one is going to come on here and post a link to his day by day training and specifics. It probably does not exist except with Rupp and Salazar.
It can be safely assumed, though, that he was doing similar workouts to most top high schoolers. And I use the word SIMILAR. His workouts were ultimately goaled towards building, building, building. What he did not do were end all, be all workouts to put him in the best race shape of his life. Again, all building to a higher purpose. I read in an article recently, quoting Salazar, that Rupp did not hit 90 miles a week till towards the end of college. That is much different that most top collegiate athletes.
The above is pieced from interviews with Salazar. What I am trying to get across is you will not get anything more specific than that. It is what it is.
"Yet he still managed to break the high school 5k record along with other records. How was he able to do this and be "backed off on the mileage?""
Means he was running maybe half the mileage that Withrow who beat him (Rupp was 2nd) at Footlocker was, and that McDougal was in the same race when he got 4th and when Rupp lost to him at NCAAs.
Rupp!!! wrote:
Yet he still managed to break the high school 5k record along with other records. How was he able to do this and be "backed off on the mileage?"
And that's how they knew he was going to do some great things. If he was only running 14:30s then they probably would have adjusted to "peak" in college. If he was only running 15:30s then they probably would have gone for it in high school.
Rupp!!! wrote:
Enigmatic wrote:All the long term approach means is that he was backed off on the mileage moreso than other elite high schoolers.
He still did the tempo runs, the k repeats, long runs, etc.
Yet he still managed to break the high school 5k record along with other records. How was he able to do this and be "backed off on the mileage?"
Talent mostly. Paying attention to the little things, like stretching, lifting, strengthening, and speed development.
THINK LONG TERM wrote:
uytrd wrote:Rupp is not a person to follow if you want to be a successful high school runner because everything he did was geared toward future development, which is useless to most high school runners...
...because most high school coaches could care less about long term development. All they want to to win a city championship and make it to states so they get to keep their stipend.
Please tell me how long term development training was any different than winning now training?
Please educate us... Because quite frankly I think u are talking out of your a$$.
The Animal Within wrote:
THINK LONG TERM wrote:...because most high school coaches could care less about long term development. All they want to to win a city championship and make it to states so they get to keep their stipend.
Please tell me how long term development training was any different than winning now training?
Please educate us... Because quite frankly I think u are talking out of your a$$.
Less of everything.
No.
Rupp ran about as much as Webb, Fernandez, Gedyon, Derrick and Verzbicas, Solinsky and Centrowitz.
Verzbicas was a triathlete with enormous aerobic capacity; he never even ran that much because he only focused on running for about a year. The rest was triathlon stuff. Centro was a 1500/3000 runner in HS... Loyola, where Gedyon went to HS, was not even big on mileage. His coach even said though he was good at 800/1600 his best event in the future would be 3k+. Webb and Fernandez, I have no idea about. Rupp no doubt ran high mileage. You don't run 13:37 as a high schooler without running a lot of miles. Even if he is using an alter-g, all the miles logged on that no doubt add up.
The Animal Within wrote:
THINK LONG TERM wrote:...because most high school coaches could care less about long term development. All they want to to win a city championship and make it to states so they get to keep their stipend.
Please tell me how long term development training was any different than winning now training?
Please educate us... Because quite frankly I think u are talking out of your a$$.
Just a guess, but probably more cautious and gradual in training, focusing less on pace work and more on developing to become a better athlete (more tempos and high-end aerobic work, more speed development, less 200's or 400's or 1000's and X pace).
It is called superior genetics. His soccer coach said he was running 200 meter repeats at 30 before he had any training or racing experience. If you have untrained raw 15 min. 5k speed, that ability can be trained to run 13:40. You can't take 18 minute talent and produce 14 minute talent.
It all started with youth soccer...