Eliud Kipchoge's workout this morning, 9 weeks before London Marathon. Stronger than prior to Berlin?

I rate this workout as harder than the other, because of the floats at 5:20/M pace. I find the floats particularly challenging in a workout compared to walk or jog. In the pre-Berlin workout, they were walking or barely jogging the rests, while going just 5 seconds faster per k, or 2 seconds per lap faster, albeit with two fast last k's. And he ran 2:01:39. He's clearly in shape to run fast. It's going to depend on weather and how hard his competitors push him before he pulls away for the win. It would be outstanding to see him go after the half marathon world best beforehand, or this summer prior to World's, if he is intending to get back on the track in the 10000m. (Also, again, how impressive is it to find that many guys capable of doing a workout like that pre-Berlin one at 7k feet?).

Altitude, People wrote:

that easy run was at 12.5k ft elevation... .

Um, no it wasn't. 2400m = ~7800ft

Altitude, People wrote:

Of all the Kipchoge sessions described here; surely the 15 x 2km is the most amazing!

On the topic of easy pace and using Kipchoge as a reference point, the conversation in this thread has been absurd. First off, you are extrapolating from a single Kipchoge double on one day. Second, the entire thread has neglected that that easy run was at 12.5k ft elevation... while we expect Kipchoge to be adapted, that is still well beyond what any typical US hobby jogger or 18:00 5k runner trains at. Surely his easy pace at sea level would be faster.

We (the non-pricks) worked out a percentage. You prick. So the altitude wouldn’t figure, given he’s doing both his hard and easy in the same environment, you prick.

let us figure it out wrote:

[quote]killermike wrote:

[quote]Scientific Traits wrote:

[quote]Change my mind wrote:

L

Kipchoge easy pace of 6:20-6:40 per mile, is about 72% of marathon pace.

For someone with a marathon pace of 6 minutes per mile, his/her easy runs would be about 8:20 per mile.

For someone with a marathon pace of 7 minutes per mile, his/her easy run pace would be about 9:43 per mile.

For someone with a marathon pace of 8 minutes per mile, his/her easy run pace would be about 11 minutes per mile.

This is for the PRICK to read

You’re a prick wrote:

Altitude, People wrote:

Of all the Kipchoge sessions described here; surely the 15 x 2km is the most amazing!

On the topic of easy pace and using Kipchoge as a reference point, the conversation in this thread has been absurd. First off, you are extrapolating from a single Kipchoge double on one day. Second, the entire thread has neglected that that easy run was at 12.5k ft elevation... while we expect Kipchoge to be adapted, that is still well beyond what any typical US hobby jogger or 18:00 5k runner trains at. Surely his easy pace at sea level would be faster.

We (the non-pricks) worked out a percentage. You prick. So the altitude wouldn’t figure, given he’s doing both his hard and easy in the same environment, you prick.

Man, go back and read what you wrote. Really look inside and see if that's the type of person you want to be.

Tomorrow they will do a fast session again on the track in Eldoret. If i get the information about what they ran i will update this thread later in the day. Kipchoge knows the field in London is one of the toughest and most in-form he ever faced, so he wants to be as ready as possible. I wouldn't be astonished if he requires a 60:45 opening half this time if weather will be cool, dry with light winds.

Thanks for the updates Mzungu! Cannot wait for London. I hope someone can give Kipchoge a real test and we see some great racing.

Mzungu in Iten wrote:

Tomorrow they will do a fast session again on the track in Eldoret. If i get the information about what they ran i will update this thread later in the day. Kipchoge knows the field in London is one of the toughest and most in-form he ever faced, so he wants to be as ready as possible. I wouldn't be astonished if he requires a 60:45 opening half this time if weather will be cool, dry with light winds.

Thanks for this!

I saw him running 400m intervals with some gazelles the other day around 18,000'.

Expect great things.

Seriously mate? wrote:

Altitude, People wrote:

that easy run was at 12.5k ft elevation... .

Um, no it wasn't. 2400m = ~7800ft

You are right, of course. Bad math error on my part.

To the other guy - his marathon time is from sea level... his easy pace is from altitude...

Altitude, People wrote:

Seriously mate? wrote:

Um, no it wasn't. 2400m = ~7800ft

You are right, of course. Bad math error on my part.

To the other guy - his marathon time is from sea level... his easy pace is from altitude...

His workout was at altitude. Prick.

Expect great things guy wrote:

I saw him running 400m intervals with some gazelles the other day around 18,000'.

Expect great things.

Ha! Ha! Haaaaaa! Good one!

Rupture me wrote:

Toby1 wrote:

Man, go back and read what you wrote. Really look inside and see if that's the type of person you want to be.

Prick.

Prick.

Mzungu in Iten wrote:

AM Track: 3km warm-up(15min) + 12x(1km fast,1km float) - fast km's averaging 2'50, float km's averaging 3'20, 3km cool down(15min). Total : 30km in 1h34min

PM : 12km easy(50min)

------------------------------

Day's total 42km, altitude AM 2100m, PM 2400m. Weather : AM +12C, cloudy , PM +19C, cloudy

_____________________________________________________________________________________________________________________________

should have done only 6 x 1km..........

Mzungu in Iten wrote:

AM Track: 3km warm-up(15min) + 12x(1km fast,1km float) - fast km's averaging 2'50, float km's averaging 3'20, 3km cool down(15min). Total : 30km in 1h34min

PM : 12km easy(50min)

------------------------------

Day's total 42km, altitude AM 2100m, PM 2400m. Weather : AM +12C, cloudy , PM +19C, cloudy

1k alternations, is great to see Eliud Kipchoge doing this type of workout. I think fast KM speed is about at their Lactic Threshold

while slow KM speed 30" slower and is about 90 % of their marathon pace.

Let's compare Eliud workout to 2011 Moses Mosop workout 2 weeks before 2:03:06 Boston marathon.

Mosop did 24km alternating speed in 1:14'13" avg 3'05/km Moiben road one way, start 2215m/finish 2077m

average km fast 2'51

average km slow 3'20"

Now their time is almost identical but the location of the workout I think is not the same, so dont make to much sense to compare. Moiben road I think is red sand road , then elevation etc. , that 2'50/km is like 2'45"-2'47" at see level on tarmac. Same for Eliud around Kaptagat

Anyway is a great workout , Renato Canova use it a lot for his athlets.

7 weeks to 2:19:44 Berlin 2011 Florence Kiplagat did

24km alternating speed in 1:23:01 avg 3'27/km

average km fast 3'11/km

average km slow3'43/km

And before Barcelona Half world record Florence Kiplagat did

15 km alternating speed

average km fast 3'08/km

average km slow 3'28"/km

Terrific! Here the recovery is very very near to a Marathon pace!

There’s an expression in my country use after a claim like your, it goes: and if my grandma had wheels she’d be a bicycle.

Banana Bread wrote:

I wish we could get insight into all Bekele's training. If he wasn't injured he would easily do this session.

There’s an expression in my country used after a claim like your, it goes: and if my grandma had wheels she’d be a bicycle.

SpanishDude wrote:

Banana Bread wrote:

I wish we could get insight into all Bekele's training. If he wasn't injured he would easily do this session.

There’s an expression in my country used after a claim like your, it goes: and if my grandma had wheels she’d be a bicycle.

Hahaha! A good one! Thanks ))

Tue, 26.02.2019

AM Track: 3km warm-up(14min) + 5x(3k hard - 1k easy) , 3km cool-down(15min) . Total : 26km in 1h33min

Splits: 8'54 / 8'49 / 8'37 / 8'40 / 8'35

Easy km's after each rep 4'00-4'15

PM : Rest

------------------------------

Day's total 26km, altitude 2200m . Weather : AM +15C, cloudy, windy