florence kiplagat 65:12 world record half marathon

Renato & Alberto, thank you for the details and posting the training of Florence Kiplagat.

Can you explain this day please, does the 3:05 mean the average past of the 1' and 30" runs, and the 3:59 the pace of all the recoveries?

1 hour Fartlek con 20 volte 1’ fast / 1’ a medium + 20 times 30” fast / 30” easy, running 17.260 meters, with mediums speed of 3’05”2 nei 30’ fast and 3’59”8 nei 30’ of recover.

I wrote in Italian for Alberto Stretti, the translation in English was through an automatic translator. My English is not very good, but of sure better than the translation....

During that fartlek, we use the first 40' for specific endurance, the last 20' for specific speed.

The interpretation of the first 40' was to alternate 1' at HM pace, and 1 minute at 85% of HM pace (practically, 3'05" and 3'42"). During the last 20', instead, the 30" were really fast (average 190m), and the 30" recovery really slow (about 5' pace, something like 100m).

Since I stop, following with the car, everytime 1' (or 30") finish, and I write the distance, at the end of the workout I have all the meters athletes run during the fast intervals, the same during the recovery.

So, considering 30'30" fast (the last 30" is really a full minute fast), the average was 3'05"2 per km (incidentally the same pace of the WR...), and the average for the distance during 29'30" is 3'59"8 per km.

Fair enough, but the prize money for men and women should then be strictly performance related in those races. eg a 65 min female 1/2 marathon runner should be given the same prize and appearance money as a 65 min male 1/2 marathon runner.

Profesor Renato Canova, I'm a curious young coach who appreciates everything you share and posts here in lets run.com. I've learn so much. Can you show us what Florence did in December and at the beginning of January? Also can you show us what Wilson Kiprop did in his preparations for his 59:45 half marathon performance in the RAK Half Marathon? Thank you.

Looking at those training days, there is surprisingly few days running specific workouts, as is your style. A lot of speed support and endurance support, but only that fartlek at specific pace.

How did the previous months go?

Thank you to Alberto and Renato for providing Florence's training. I was wondering if there was more? The title of the blog post is "LAST TWO MONTHS TRAINING OF FLORENCE KIPLAGAT." There are only 4 weeks of workouts.

Clerk wrote:

Looking at those training days, there is surprisingly few days running specific workouts, as is your style. A lot of speed support and endurance support, but only that fartlek at specific pace.

How did the previous months go?

Don't forget that this is at 8000ft altitude on hilly roads. How close to race pace before it is considered 'specific'?

Renato,

Thanks much for the detailed explanation.

it is clear you have no clue about physics

mass is not limiting factor per se in any running, it is the drag which forces a limiting/equilibrium speed

correct

you aren't

tommie smith was capable of 19.5 & probably 43.5 in '60s on a sea-level synthetic & he didn't even train for 400 !!!

this is opinion of garry hill, editor of T&F News who saw him run

lee evans was worth 43-mid/high in his mexico shape at sea-level in 1-off race

the runners of the early/mid-'70s were sh!t compared to '60s

it is about talent/ability of any given athlete NOT about the era when they competed

Ryun was the most awesome guy ever : see the comments of guy who bought dusseldorf vid, a noted anti-american fan

quoting this as an argument shows you have no clue about the subject

did your grandma even make the US team at a games ???

Coach Canova first congratulations for Florence record, and thank you very much for all the great infos you share with us.

In a recent interview you mention that if you had to rewrite your book (you wrote with Arcelli) you would rewrite the half of it

(http://www.youtube.com/watch?v=WObrtaR9D3s , between 1:06-4:48)

What are the main methodology changes that you have made in marathon training in the recent years, i.e. what are basically the content of the book you now consider as obsolete?

By the way, what about a 2nd edition of your book?

"medium speed of fast chilometers 3’08”6, moderate chilometers"

Chilometers...I'm stealing that.

bump

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