Josh Kerr 2x4x400 before London DL

Interestingly Nick Symmonds had 8x400 w/ 60 seconds rest as the mile predictor workout.

why does he go on and on about waking up at 5am being some kind of big deal? sheltered little youth.

Seems like a legit workout. Also it's at 1 mile elevation.

Wathced video now. It's at altitude and he's wearing trainers or super shoes (not spikes). Very good

Everyone keeps saying this about Kerr, Hocker and every other top dog athlete who hasn't shown a lot this year. This perspective assumes they are all going to get it right in 2 months time. So what happens if they don't and they blow it? There is only 3 medals up for grabs and only 1 is gold. There are no guarantees, and if these guys are the best, why are they not dominating right now? Everyone else is essentially building for Worlds as well.

This year, we've already seen relative nobodies come out and run all-time fast times and win. The same could happen at Worlds.

He does the first half in super shoes then the second half in spikes.
That 4th rep, a 54 in super shoes, was likely the hardest effort.

Sounds like the effort was slower than his pre-Paris workout although this workout is further out from the championship race.

In your fantasy anyone can run 12x400 at 1500 with 1'.... hope for your sake you don't kill anyone....

Are you new to track?

No need to be so critical.

If you said "I am with MY family/friends"; I wouldn't have a go at you.

Just appreciate that we have 6/7 studs now that can run 3:27 on a given day. It's been a long time since the 1,500m has been so deep.

how to read this?

well it is specific work for race pace in a volume that might be optimal to get the desired adaptation.

it depends on how the athlete recovers if it was fast enough, too fast, but this seems right

there were 3 400s together at 54.5 and the rest at 56 average which is 324 to 329 pace

it was at altitude

there was no drafting

some runners don't perform their best time trial conditions.

if you followed 2 guys at sea level, you would be talking about 322 to 326 pace.

i buy into Kerr's statement that he's in PR shape.

that wasn't rocket science was it?

What I said is I'd avoid running 12x400...far too easy to dig yourself into a hole with a workout like that

I hope Kerr runs a world lead in London. Azeddine Habz should not be the world leader, and Kerr is a superior athlete to Habz.

That was by far the most worrisome part to me.

There's no need to go to the well and torch 54s here, or to do all 8 in one set.

And it's just fine to be controlled and not kick the last one.

But running the last one fully 3 seconds slower than the quickest effort, when the second set of 4 is in spikes? Not a great sign.

Good post.

Keep in mind that Symmonds was a pure 800 runner; his 1500 fell off dramatically.

Executing a "classic" 10x400 with 60s rest, is simply a LOT tougher for an 800m runner than it is for an 800-1500 man (Coe/Wanyoni type) or a 1500-3000-5000 distance runner (Hocker/El Bakkali type). It's 4000m of running at 1500m pace, after all.

While 10x400 with 90s rest becomes doable on pace for an 800m runner, that change in rest is getting a bit long to predict very well, especially for quick runners where that is more than 1.5x rest:work.

Likewise there is the 2x(5x400), 60s rep rest and 4-5 minutes set rest. A great manageable workout, but not a great predictor IMHO. (With the break in the middle an 800m runner can fake it a bit; I wouldn't feel certain of racing 1500 on pace just because they did this one.)

8x400 with 60s rest seems could be the sweet spot predictor for a Symmonds or Arop.

Honestly.

I was up at 5am five days a weeks as a swimmer, from 14 years of age onward.

And I certainly wasn't paid for my results.

How do you figure? PBs...

Habz: 1:43.79, 3:27.49, 7:31

Kerr: 1:45.01, 3:32.79, 7:30

😂

The pro-UK and pro-US bias on these boards is wild. Is this what they kids call glazing Kerr?

You should doublecheck Kerr's 1500m PB. And perhaps his 2mi -> 3000m. Else you might come across as clueless.

PRECISELY PRECISELY PRECISELY PRECISELY AMEN!!!!!!!!!!!!!!!!!!!!!

That's what I want to hear on LRC, in fact it's the only thing that drips pleasure right into my soul!!!!! Just the name Josh Kerr alone already sends refreshing chills of excitement down my fingers and spine as I type this post. The rightful man who DESERVES ALL THE ACCOLADES AND WORLD RECORDS is Kerr, to the dismay of course of Nuguse, Hocker and Kessler and Hoey!!!!!!!!!!!!!!!

If there was going to be a baton handover in the 1500m it must only be between Hicham and Kerr!!!!!!!!!!!!!!!!!!!!