Train for what you're going to race. He was running close to and at 800m race pace for 6 200s. By giving him long rests, he keeps the quality high. By adding the long reps of 800 and 600, he improves his endurance and better simulates running race pace or faster with fatigue. The 23.0 (at 400m race pace) keeps in contact with his upper level speed. They also threw in a couple comments about the wr mile so it is a possibility that he'll add in the mile in the future. He is surely capable of sub-4 right now, given how easy that 800 looked.
The video was posted before daylight today. So the workout could not be 9/3. Wondering when it really happened. Great workout. Especially the timed 200 in spikes. I think it's the first time in spikes since the 1:42
Nowhere was it said, or even implied, that the workout was done on 9/3.
You mean other than the title of the thread? Malmo get a grip….
Nowhere was it said, or even implied, that the workout was done on 9/3.
You mean other than the title of the thread? Malmo get a grip….
What the hell is the matter with you? I responded to the guy who said "great workout wrong date". It was obvious the title of the thread was wrong, since nowhere in the video said the workout was done on 9/3. You're just trying to stir up sheet. Settle down.
Why are you skeptical? If you were to ask anyone who has ever trained with me if I could have done that workout (without the 23.0 of course) they would all answer the same:
"No ........... how the heck would you ever get him to stand around for six minutes?"
I think there are a lot of people with more a road 5k through to marathon type background and don't realize 26/25 for 200m is not super fast for 800m/1500m types.
I was only a 1:57 guy, but we did 10x200m with 200m jog/walk in 27, getting down to 26/25 for the last couple.
I suspect the long recoveries in this session were to avoid Lutkenhaus going anaerobic, so getting the pace while staying relatively aerobic, since they are having to stretch the peak.
I think that his workout was well-timed and well-balanced. He could have doubled up on the 200’s and even thrown in some 400’s, but it’s what he did the day before and what he’s going to do the day after, that essentially gives the workout its importance.
Insane stuff for the phenom, so excited to see him at worlds. His coach seems to be a great guy.
A lot of banter on this thread, and a lot of people talking out of their A$$!!! I love the comments from the peanut gallery saying "I did that", "I can do that"...blah, blah, blah. Yet no one mentions that Cooper is in 1:42 shape...in SEPTEMBER!!! The kid has had a LONG season, and is about to compete in the world's greatest track meet of the year. The workout is ONLY to serve to maintain his fitness, and to keep him sharp, nothing more. Cooper and his coach aren't trying to get in 1:40 shape, they want to get to world champs relatively fresh and not over-cooked. He's riding the razors edge, and trying to squeeze more out of him would be stupid. Get him to Tokyo healthy, and let him RACE!!!
26 for the first 3 is 1:44-45 pace. 25 for the last three is 1:40-43 pace. He's uncomfortable running 26, he and his coach state. What this actually was doing was getting him used to running both the slower pace, 1:44-45, which we saw in a lot of championship races in the post-Brazier era with Korir, and the faster pace, 1:40-43, which we expect in Tokyo. So, well thought out by his coach.
What is up with this rep 25s comments? its the internet?
Like jesus christ I ran D3 and everyone pretty much could run a 25/26 for reps----he ran 1:42 its not impressive at all. Hell i dont even run anymore and lift and still hit the track 1x a month and still run 24/25 and im 190lbs. What idiots think 25 is fast at all?
its a good workout for turnover and he did a good amount of 25s, but 25 is not fffing fast.
Stop saying "its the internet" for a 25 second 200m. That said, i forget how many slow runners who run a 17min 5k can barely run a 29 second 200m, so i guess for some its hard, but those guys alwasy have buddies who run 24-25 easy for reps....so whoever keeps acting like 25 is pissing me off. Stop being weird.
I dont even run, and couldnt run the 2:01 now but i could still do that 200m workout part and i drink beer everyday and only lift.