JUST SAW RUPP RUN THIS WORKOUT AND WOW HE IS FIT

northwest master wrote:

3x Mile workout before a Mile race seems long(ish) and better suited as someone just noted for a nice 3k/5k effort soon. With that said - Rupp's strength continues to get better. Predict a 3:53.6 for the upcoming mile but something "nuts" later for a longer race effort.

3-4x 800 at Mile goal pace would suit him better for a "real" PR effort.

Cheers

A good workout when you are looking to run a fast mile, while at the same time looking to run fast at a longer distance a few weeks later. Basically, they are going after 2 birds, which makes this is a smart move on Rupp and AlSal's part.

rupp-certified saladbar wrote:

Foolish workout with that ridiculous rest. A 3000 TT would be more interesting and a better stimulus.

So you could coach Rupp better than Salazar?

Talk about delusional!

Girls? Girls? Girls?

Um a girl has never seen me naked mr smarty pants so there goes your theory of every girl saying that to me,..

GR

Also, I don't get the big deal that has been made about this workout. Its just a workout.

He is practicing to get better, not practicing to show off or set some kind of practice record. I'm sure that all three efforts were under control for Rupp and none of them were all out. Too many letsrunners out there are practice warriors. They run as fast as they can in practice and go on here trying to get people to predict what they can run, but they never live up to it in the race. Thats because they forget a workout is just practice, your not supposed to go all out.

By the way, El Guerrouj used to do 4 x 2000m in 5:10 with only 2 minutes rest, so 3 x 1600 in 4:00 with 15 minutes rest for Rupp seems appropriate for him, maybe even a little easy.

Rupputation wrote:

This was the message I got from a friend who trains with Salazar. I am not going to repeat who my friend is for her protection. So don't even ask. But this is the report of the workout. 3x 1600 in 4:02,4:01,3:59 with 15 minute rest between repeats.

I don't care how much rest he took, that's still a fantastic workout and bolds well for later this year. He could probably crush his two-mile record and come close to 8:00.

Sagarin wrote:

Rupputation wrote:

This was the message I got from a friend who trains with Salazar. I am not going to repeat who my friend is for her protection. So don't even ask. But this is the report of the workout. 3x 1600 in 4:02,4:01,3:59 with 15 minute rest between repeats.

I don't care how much rest he took, that's still a fantastic workout and bolds well for later this year. He could probably crush his two-mile record and come close to 8:00.

I'd add this. Assuming that this was a real workout, and it's certainly within Rupps ability, this may be the only part the OP had heard about. From what I have heard of his workouts, this may have just been the first part. As he usually does workouts after his races, I wouldn't be surprised it he had a tempo run or some fast shorter repeats as the second part.

This is the thing that people don't get about Rupp, for over a decade the guy was doing monster workouts. He was doing workouts after biq races like conference and regional championships, US championships etc. This is the only reason that mortals (Cheseret, McDougal, Chelanga etc) could nip him off once in a while. Because these guys were approaching a certain race like the be all end all, and rupp was treating it like a hard workout. Something you respect, but really only look at it as another training day for the bigger picture. You can bet his 3:57 opener was run on very heavy legs and I got a feeling with Centrowitz recent optimism from joining the group that Rupp is going to have a lightning year.

2 clues:

Centro primarily training with Rupp now says his workouts are better and harder than he could have dreamed of even last summer. Centro has voiced that 3:50 may be possible now. I bet you Centro doesn't have a second over Rupp in a fast mile, if any.

Farah saying he's a bit behind Rupp in training. Granted he may have waited a bit longer to get after it, but you are talking about Mo Farah.

I believe Rupp will be a threat at every AR from 3000-10000 this summer and if he gets into good outdoor mile or 1500 he may land among the top all time us runners there as well.

Can Rupp lead a world list this year?

great insight. i totally agree with you!

on another note, today is steve prefontaine's birthday!

wooot

I'd add this. Assuming that this was a real workout, and it's certainly within Rupps ability, this may be the only part the OP had heard about. From what I have heard of his workouts, this may have just been the first part. As he usually does workouts after his races, I wouldn't be surprised it he had a tempo run or some fast shorter repeats as the second part.

This is the thing that people don't get about Rupp, for over a decade the guy was doing monster workouts. He was doing workouts after biq races like conference and regional championships, US championships etc. This is the only reason that mortals (Cheseret, McDougal, Chelanga etc) could nip him off once in a while. Because these guys were approaching a certain race like the be all end all, and rupp was treating it like a hard workout. Something you respect, but really only look at it as another training day for the bigger picture. You can bet his 3:57 opener was run on very heavy legs and I got a feeling with Centrowitz recent optimism from joining the group that Rupp is going to have a lightning year.

2 clues:

Centro primarily training with Rupp now says his workouts are better and harder than he could have dreamed of even last summer. Centro has voiced that 3:50 may be possible now. I bet you Centro doesn't have a second over Rupp in a fast mile, if any.

Farah saying he's a bit behind Rupp in training. Granted he may have waited a bit longer to get after it, but you are talking about Mo Farah.

I believe Rupp will be a threat at every AR from 3000-10000 this summer and if he gets into good outdoor mile or 1500 he may land among the top all time us runners there as well.

Can Rupp lead a world list this year?[/quote]

In swimming that is called a GOAL SET workout. It is the most under used workout in the American running scene. It is a stable in swimming. The long (15 minute) in the key. Complete recovery. Coach Brent Haley at LARGO HIGH had us doing similar workouts as far back as 1969. LARGO won 10 Florida cross country state meets.

Yep, good points. To be clear, I was referring to the indoor AR for the two-mile, but I think he approaches 8:00 outdoors, especially if we're talking about a 3:50 mile. I agree, if Rupp stays healthy, he will likely crush all ARs from 3,000-10,000.

LetsRun, where the suggested rest for every interval is 30s with a steady jog - more than that & you're slacking. look at Hart's 'speed endurance' workouts for 400m runners - up to 10 minutes rest between reps. why? he wants them to be fast & high quality. why shouldn't the same principle apply for distance workouts? you gotta practice running fast to run fast in races. 3 X mile = ~12 minutes quality running, whereas 3000m TT = ~8 minutes of quality running. i would choose that former as the better workout/stimulus.

rupp-certified saladbar wrote:

2. Foolish workout with that ridiculous rest. A 3000 TT would be more interesting and a better stimulus.

northwest master wrote:

3x Mile workout before a Mile race seems long(ish) and better suited as someone just noted for a nice 3k/5k effort soon. With that said - Rupp's strength continues to get better. Predict a 3:53.6 for the upcoming mile but something "nuts" later for a longer race effort.

3-4x 800 at Mile goal pace would suit him better for a "real" PR effort.

Cheers

Why do people always only give half of the information on a workout? Stating "3-4x 800 as Mile goal pace" is a good workout needs to be questioned just like Rupp's session.

I am not complaining, but asking, where the other half of the workout is? The 3-4x800 at Mile pace leaves too much open to interpetation. Is the rest interval 15 minutes? How about 2 minutes? Maybe the rest interval should be as long as it takes your HR to get below 120/min? Should you be standing around or jogging for the recovery interval?

The rest interval is what makes the workout more specific. I would have no problem running the distance and pace of this session most of the year. But as a judgement of meeting the goal of Mile race fitness, how quickly should I be able to recover and keep the 800's at Mile pace?

You can start early on in the season with more than enough rest to get acclimated to the pace, but how far should you dial down the rest as you get ready to start racing?

When I have done VO2 type sessions, I have felt that once I got to the point where I could string together about 4 miles worth of reps at 3K pace with the rest interval being only 60% of the run time, then I was ready to give it a real go in a 3K race.

So, for this 3-4x800 at Mile pace, what rest inteval would indicate that you are spot on for the Mile effort?

15 min is too much and unnecessary

you'd stiffen up

bet he didn't take 15

you run as fast as your going to after 2-3 min

fgfg wrote:

you run as fast as your going to after 2-3 min

Not true

Not true. 15 mins will have an athlete much more rested than 2-3 mins. The difference is huge.

Does anyone know what the reason is for a workout like this? The only thing I can think of is that this is just another way to create different stimulus for the body to respond to. Instead of just running the same kind of workouts all the time did Alberto just wanted to give Rupp a workout that challenged the body in a different way?

To the swimmer who said that workouts like this a common for swimmers do you have any insight on why this would be beneficial?

I have heard of Canova's milers doing workouts like 3 by 1000m at race pace with 6-8 min rest at 1500m pace. This seems to be similar to the workout Rupp did only his was more geared towards the 3k.

good points.

also. posters seemed to feel that the only type of workout a distance runner should do are based on cadiovascular/anaerobic model. Which is also the model that used to be held up as why africans were superior to non africans. then it was discovered that non africans had equal or very similar vo2 maxes and lt's. What the africans had were muscles that took longer to fatigue than non africans. perhaps this workout addresses muscle fatigue without worrying about the effects on the cardiovascular systen?

whether or not Rupp actually did this workout does not matter to me. this thread has been a meaningful discussion on training theory. good job LRC :)

I think it's an interesting workout. I can see how it would be more of a prep for a 1-mile race. Rupp runs close to all out but well within himself, and he takes a complete recovery allowing him to execute each rep under control and with well coordinated movements.

Also, this workout is a good starting point for Rupp to move towards something like 3 x mile at 4:00 with 4 minutes recovery by this summer.

bodzio095 wrote:

I agree. Didn't Shaheen ran 4x1600m with 4:30 rest in 3:56, 3:59, 3:58, 3:58? Comparing Rupp's workout to Shaheen's workout, there is nothing to be excited about.

Good point. Shaheen was a monster compared to Rupp, who I doubt could do this workout.

Do you have a link describing this workout, by the way? Shaheen is one of my all-time favorites.

runner85 wrote:

In 3-4 years Salazar will be coaching the best in the world from 1500 to marathon. That is just sick.

rupp-certified saladbar wrote:

Are you joking?

Is he going to be coaching Asbel Kiprop?

Moses Mosop? Geoffrey Mutai?

runner85 wrote:

Haha, yeah a bit exaggerated on my part, but I have Centro in 1500, Galen in 5k/10k, and by then I'm thinking Farah in marathon. I'll change it to top 5 in the world from 1500-marathon in 4 years.

OK, I'll give you that!!!

non-coaches debating workouts wrote:

Stop posting nonsense. Great workout. Probably fits in nicely with his overall training plan and goals.

I agree. But that's not what the OP said and not what I'm arguing. I am arguing with "JUST SAW RUPP RUN THIS WORKOUT AND WOW HE IS FIT" when the workout proves nothing of the sort.

I know I suggested the workout was bad, and on reading some comments here I agree that was wrong. It is no doubt part of an excellent overall training plan, and asking a 10k specialist to do 3x1600 at 3000 pace with 15 minutes rest is a guaranteed confidence booster so why not? Not doing much for strength, but a good stimulus at race pace and obviously Rupp does plenty for strength.

I just think Rupp's consistent overall training is more interesting and impressive than some guy coming here trumpeting a few fast repeats done with huge rest.