Rupp: 6 x 1K @ 2:28 - 2:24

Seems like a crazy workout, but it is about his VO2 max pace, so I guess it actually doesn't seem as crazy in context.

Rupp has always been the type of guy that can throw down monster workouts.

sdfsdfsdfsdfsdfsdfsdf wrote:

Seems like a crazy workout, but it is about his VO2 max pace, so I guess it actually doesn't seem as crazy in context.

Not sure how you define "VO2 max pace" but Galen's best 3000 is 7:30, or 2:30 per 1000. 2:28 is faster and 2:24 is way faster.

Interesting (check out page 10:

) that Moorcroft did fewer repeats and took longer rests on his 1000s. Of course Moorcroft only ran 13:00 once and has zero olympic medals.

7 minute recoveries? What is the point of that?

tadpole_too wrote:

7 minute recoveries? What is the point of that?

To allow your body to recover from the previous work. This way, he can keep the pace high, have a high volume and it doesn't drain his system, as it would have had he used shorter breaks. Not saying it isn't tough as hell though or preferable or advisable

Great question! Here Tinman weighs in on the subject:

http://www.therunzone.com/viewtopic.php?t=1712&p=7830

I would say that that workout would indicate a sub-13 performance. I know a 13:09 guy who never in his wildest dreams could have done that session

Not too shabby for a kid who couldn't break 4:00 in college. Man he was on some gas.

The recoveries were 3:00 min

not too shabby wrote:

Not too shabby for a kid who couldn't break 4:00 in college. Man he was on some gas.

With my apologies to Galen's ego... he did break 4:00 in spring of 2009, his redshirt senior season.

Moorcroft ran his world record, essentially solo. His best mark would be competitive almost 40 years later.

How many runners have accomplished < 13 without pacers?

There were no world championships until 1983. Safe to say it is many times easier to medal now than it was then.

djdjdj wrote:

I would say that that workout would indicate a sub-13 performance. I know a 13:09 guy who never in his wildest dreams could have done that session

^this. I know a guy in the low 13:10s and honestly he would never ever run faster than 5 x 1000 in 2:33ish with 3' of CRAWLING jog rest and that was when he thought he might be fit for 13:05ish. After the first two reps at 2:26/2:28 he would be shot.

If this workout happened it shows tremendous speed endurance and so he got the the 2nd place in 2012.

Other thing is I really believe if Rupp would have had a nice time trial in 2012/2013... 12:50ish seems about right. At least.

Considering that he is running 6000m of work total, averaging sub 7:26 3k pace, only 3:00/500m jog, that suggests that he was in shape to run well under 13 and ran 13:05 only because the weather was hot that day and no one, as I recall, stuck to the pacers. It doesn't look like he'll ever go back and really go after a 5000m time, maybe not even a really fast marathon, with Boston being his next, but at this time, at the 2012 trials and Olympics, and when he ran 8:07 and 3:50 indoors in 2013, he was ready to chase the American outdoor record at the 5000m (12:53).

not too shabby wrote:

The recoveries were 3:00 min

Jack Daniels states that in Repetition Training (This workout) you should rest until you are able to repeat the performance.

dsrunner wrote:

Moorcroft ran his world record, essentially solo. His best mark would be competitive almost 40 years later.

How many runners have accomplished < 13 without pacers?

There were no world championships until 1983. Safe to say it is many times easier to medal now than it was then.

13.00.41 Without pacers, 11 1/2 laps on his own. Would that be brave foolish to attempts now?

Rupp's recoveries may have been 3 minutes, the Moorcroft workout indicates 7 minute recoveries.

I realize the goal is to recover sufficiently for the next rep and perhaps 7 minutes allowed Moorcroft to do this. Personally, I have never experimented with this length of a recovery. Has anyone tried it before?

IDK. I have read somewhere that 8 minutes is the "maximum" to be "fully recovered"

tadpole_too wrote:

Rupp's recoveries may have been 3 minutes, the Moorcroft workout indicates 7 minute recoveries.

I realize the goal is to recover sufficiently for the next rep and perhaps 7 minutes allowed Moorcroft to do this. Personally, I have never experimented with this length of a recovery. Has anyone tried it before?

tadpole_too wrote:

Rupp's recoveries may have been 3 minutes, the Moorcroft workout indicates 7 minute recoveries.

I realize the goal is to recover sufficiently for the next rep and perhaps 7 minutes allowed Moorcroft to do this. Personally, I have never experimented with this length of a recovery. Has anyone tried it before?

Yes, this is a staple of the Aden and Makhloufi (formerly coached by Aden in his 2012 breakout season) system- i.e. long recoveries.

What I took away from this is that Salazar sure seems to burn a lot of bridges regarding interpersonal relationships.

While Rupp did break 4 for the mile indoors as a Duck, he didn’t outdoors. There was a point where he was trying to break 4 as a Duck, and he couldn’t do it, despite being sent to numerous meets outside the regular schedule to try get it done.