Makhloufi training revealed (specific sessions)

Who cares how some doper trains.

Thanks

JR

This is interesting, but not surprising when you remember that he's an 800/1500 runner. He's still getting decent volume in due to the doubles. But like the other guy said, fvck this doper. That 2012 gold is a joke and everyone knows it. Even if it turns out Centro is doping, I'm happy he stopped this dude from repeating.

Silky Johnson wrote:

Even if it turns out Centro is doping, I'm happy he stopped this dude from repeating.

If Centro is doping this dude DOES repeat. You moran.

He doesn't go outside the pacer; he goes inside, but he is slowed by the pacer for a while and has to tap him to let him know he needs to go past, so that did slow him down in the 1k wr attempt (2:13.09). Cool to see the 2:44 1200m workout with 2x600 later in 1:22/1:23. Scully thinks he was in wr shape in the 1500m after that workout but didn't get it done at Monaco.

Gotti be a moran wrote:

Silky Johnson wrote:

Even if it turns out Centro is doping, I'm happy he stopped this dude from repeating.

If Centro is doping this dude DOES repeat. You moran.

Only if you assume all dopers get caught. Which if you actually think that LOL. But what a nightmare scenario you just painted haha.

The way I read it is that he does all of his "easy" running at 9km/hr which is over 10 min/mile. That is insane. Anyone I've talked to that is knowledgeable about running will always tell you to never take your easy days too hard, but I've never heard of people going THAT slow. From what I understand, to gain the benefits of easy running you have to get your heart rate up to a certain percent of your max. I really don't think running 10+ min/mile would get his HR up to that level. Now maybe I'm wrong, and he does get his HR up. But this just seems like he is only truly benefiting from his 2 very high quality workouts and maybe his "long" run, everything else is just strides and strength work, which every pro runner does anyways. His easy runs maybe just help keep his muscles at the right tension, but I really don't see how they would create adaptations in the body, such as increases in size an number of mitochondria.

Again maybe I'm wrong, but by not doing that kind of running, isn't he sacrificing some fitness? Even if he just ran like 6:30's-7:00 pace he could probably get his HR to that level (esp at altitude or in heat) and I really don't see how much significantly harder that would be for him that 10+ min pace.

Also, for those who want to knowhere is his weekly total mileage from that chart:

Mon: 3 AM @ 10:00/mile

4.5 PM @ 10:00/mile

Tot: 7.5

Tues:3 AM @ 10:00/mile

PM= Guessing 3 miles total for warmup and cooldown and appx 2.8 mile track session

Tot: 16.3

Wed: Rest AM

4 PM @10:00/mile

Tot: 20.3

Thur: 3 AM @ 10:00/mile

4 PM @ 10:00/mile

Tot: 27.3

Fri: 3 AM @ 10:00/mile

PM= 3 miles warmup/cooldown and 1.25 track session

Tot: 34.55

Sat: 4 AM @ 10:00/mile + 1.2 fartlek

Rest PM

Tot: 38.55

Sun: 5 AM @ 10:00/mile

Rest PM

Weekly Total: 43.55

Very cool. Thank you.

Bruh, I'm guessing he doesn't actually run that slow, at least not on most runs. Either way, EPO and HGH are one helluva drug(s).

Bruh wrote:

The way I read it is that he does all of his "easy" running at 9km/hr which is over 10 min/mile. That is insane. Anyone I've talked to that is knowledgeable about running will always tell you to never take your easy days too hard, but I've never heard of people going THAT slow.

Nouradine Morcelli routinely ran 10 minute pace on his easy days, and very very hard on his reps.

Au Contrare wrote:

Bruh wrote:

The way I read it is that he does all of his "easy" running at 9km/hr which is over 10 min/mile. That is insane. Anyone I've talked to that is knowledgeable about running will always tell you to never take your easy days too hard, but I've never heard of people going THAT slow.

Nouradine Morcelli routinely ran 10 minute pace on his easy days, and very very hard on his reps.

Why would a world class runner run that slow? His HR won´t be higher than when I take a brisk walk.

"If Taoufik was doing a session that day, we refrained from massaging after it as you need your body to learn how to repair and recover itself and let the session have an effect. There would be a light massage before the session but it was more to prepare the body for what it is about to do. Apart from those days, he had a head to toe massage every day which was about 2 hours long. I would regularly acupuncture Taoufik (not dry needling).

Stretching and flexibility was also very much used. A lot of people focus on the contraction of a muscle and not the other function of the muscle. Plus his swaying from side to side was partly down to shortening of certain muscles. I would stretch him everyday, and after every run he would stretch himself. Yes, he can touch his knees with his head, which you wouldn’t expect by looking at him"

huh?? wrote:

Au Contrare wrote:

Nouradine Morcelli routinely ran 10 minute pace on his easy days, and very very hard on his reps.

Why would a world class runner run that slow? His HR won´t be higher than when I take a brisk walk.

Some Kenyans jog really slowly. I his speed sessions were extremely hard this would make some sense. But I doubt this is his training.

Evan, thanks for this - fascinating stuff.

What about the autumn? I presume there was some period of building up a base of aerobic conditioning earlier on?

Different people react to different kinds of training, and/or might get to the same level off different kinds of training. Back in the 1980s you found the coaches of Coe, Ovett, Cram and Elliott talking a lot more about speedwork. And as has been noted, Kenyans often do super-easy recovery runs.

To those alleging drugs: wouldn't you have been expecting to see some massive, unrealistic training volumes, rather than someone taking time to recover between hard sessions and paying great attention to stretching, massage and nutrition?

He's been living in places like France where he's accessible to testing and doping is illegal; spending time 24x7 with a guy who prefers leaves to even legal supplements; not ducked competition (although he doesn't race as often as some); and all the other athletes and officials who meet the guy seem to like him. You have to at least start to consider the possibility that this is down to talent, hard work and discipline.

[quote]Bruh wrote:

The way I read it is that he does all of his "easy" running at 9km/hr which is over 10 min/mile. That is insane. Anyone I've talked to that is knowledgeable about running will always tell you to never take your easy days too hard, but I've never heard of people going THAT slow. From what I understand, to gain the benefits of easy running you have to get your heart rate up to a certain percent of your max. I really don't think running 10+ min/mile would get his HR up to that level. Now maybe I'm wrong, and he does get his HR up. But this just seems like he is only truly benefiting from his 2 very high quality workouts and maybe his "long" run, everything else is just strides and strength work, which every pro runner does anyways. His easy runs maybe just help keep his muscles at the right tension, but I really don't see how they would create adaptations in the body, such as increases in size an number of mitochondria.

Again maybe I'm wrong, but by not doing that kind of running, isn't he sacrificing some fitness? Even if he just ran like 6:30's-7:00 pace he could probably get his HR to that level (esp at altitude or in heat) and I really don't see how much significantly harder that would be for him that 10+ min pace.

Oh, man! Just think if the Olympic 1500m champion/3:28 man listens to your advice! Look out world!