How has Jakob improved his kick? And what would be his 800m time now?

I’ve found a simple formula that’s surprisingly accurate for predicting/comparing times at 800/1500/3k. The average of 800 pace per lap x .99 and 3k pace/lap is generally very close to 1500 pace/lap.

If Jakob is currently capable of 3:27.50 and 7:20.00, according to this formula he’s capable of 1:45.05. Of course I’m not claiming this as a fact - but it is a surprisingly accurate formula.

If you're going 6 m/s and 3 strides per second, you're taking 2m strides. What your stride actually looks like is irrelevant, it's a simple function of speed and cadence. Not the stride angle, range of motion, or whatever.

To maintain speed, your footstrike has to match the speed of the track moving past. To increase speed, it has to exceed it. Beyond a certain pace, the only way this is possible is to increase the RPM of the gait cycle, because a foot moving faster will necessarily go around in a faster circle.

Study Jakob's form in that stretch run and you'll see some good recovery mechanics

What does your formula yield for a guy running 3:27:95 and 7:24 ?

I bet he improved his kick by improving his aerobic fitness. Think of this way, Galen and Mo used to do all their training together. Galen had much better raw speed than Mo. Galen has hit sub 50 all-out 400 in training spiked up and relatively fresh. Mo in same conditions was about a second slower at 50 mid. Galen's top end speed is about a second faster at 400m, but if they're neck and neck with 400m to go everyone knew Mo would outkick Galen. This was because Mo had better aerobic fitness. He could run closer to his max speed at the end of the race than Galen, therefore despite having inferior speed, Mo would always outkick Galen and many of his competitors.

The same appears to be true for Jakob. His aerobic fitness has improved. His 6 x 800 workout before the 2-mile world record included 2 x 800 at the start in 2:00 where he barely had any lactate. That's some serious aerobic fitness. The man is more aerobic than his competitors late in the race. His top end speed is inferior to many of his competitors, but he's able to run closer to his top end speed because he's more aerobic and therefore less anaerobic at the end of the race. Just that simple.

Upped his dosage.

Whether you want to accept 3:27.5/7:20.0 is one thing, but insisting on using 7:24.00 as his 3k ability is straight silly. He averaged 7:21.89 pace for 3218m and his final 3000 was about a half second faster than that. If his 3k split was in fact exactly 7:24.00 then he ran 27.53/200 pace for the remaining 218.68m.

3:27.95/7:24.00 - 1:44.44

3:27.95/7:21.89 - 1:45.01

3:27.95/7:21.30 - 1:45.17

3:27.95/7:20.00 - 1:45.31

1:43 minimum.

He closed his workout with 2x 1:49!

Webb also didn't have any speed til he went 1:43.

Does your formula take into account the effect of doping?

You are dreaming. You confuse endurance, that is likely doped, with speed.

Too simple for some here.

Easy. He's getting stronger each year.

Last race perfect example. "Faster " Josh Kerr slower than Jakob down the last 100m.

Kerr talked about doing workouts the last 2 or 3 weeks to get ready for his 5000

Jakob has been doing workouts to get ready for 5000 since he was 11.

Almost like the 100 mile a week guy is stronger than the 60 to 70 mile a week guy.

cadence is the issue. it's from the training. fixed and locked on 55-58 second / lap pace and NO focus on 50-52 second lap pace.

with some 23 - 26 second 200m intervals, and 52 second quarters, 3 weeks, with 2 speed workouts per week, that gives the 145 low and probably 144 mid high in the right race.

but doing the speed, this will sacrifice fitness and go downhill in a month, losing fitness.

Hasn't developed a kick.

Only way he will be beaten by a "kick" right now is if he doesn't react quickly enough to an impending move (like Wightman in Eugene) and lets the pace drop enough that a select few in the field get just far enough away from their Anaerobic Threshold to be able to do it (like Wightman in Eugene). Nobody, repeat nobody, can accelerate enough for it to be seen as a "kick" right at their AT pace. When Jakob runs any race at close to his max AT pace (like he does in almost every 1500m now) you can be sure the rest of the field are closer to their absolute red line than he is which is extremely hard to beat right now.

If he planned an 800m TT in training and really went for it he would run something between 1.45.0 and 1.45.3

here is jacobs work

missing is the speed work to tune which must be a key component

Why speaking of steps when we have all the graphics at disposal:

https://i.imgur.com/T2cjPMo.jpg

Jakob covered the last 100m in 13.3 sec

Girma covered the last 100m in 13.6 sec

Kerr covered the last 100m in 13.9 sec

Obviously there is work of training and energy left: a runner could waste 0.3 sec if not trained optimally for the distance.

Just a reminder that Craig Engels ran 1:44.6. To think Jakob couldn't run at least 1:44 with a good race might be underestimating him. He could probably push sub-3:27 this season, hard to imagine someone not being able to run under 1:45 with that speed.

I get Jakob is more so a 1500/5K guy but still the speed required to run 3:27 is no joke.

Craig Engel could be a 800m/1500m type like T. Cheruiyot or S. Coe.

ingles and coe...

sir. would love to meet the mind behind this over beer or whatever drugs you are taking.