An inside look at Karsten Warholm's mind-blowing training

What I want to know, is how does Warholm recover so quick? His "easy" days are comprised of atleast 40 minutes at threshold, and his hard days are 30 x 60m reps. His easy days look like most distance runners hard days...

I am not accusing Warholm of juicing, and I don't think he is, but what is his secret? Is he just building on cumulative fatigue to an extreme degree and bearing that fatigue throught training sessions in the week, and then chilling unbelievably hard on his true rest day?

his training would be enhanced by the presence of a pacing pad, that way he could collapse into a cushion that moves on a rig along just inches ahead of him during the 60m reps

I’ve seen an olympic decathlete ”train” for 6-7 hours dailyl…..it was a lot stretching, discussing, resting, taping poles

Actual training I would say…1 hour,

Sure, but should we be cheering for a Bond villain??

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The fact he has time to train like this while still conducting his diabolical plans is impressive. But still a villain, no?

He ran 44.87 in 2017 at the national championship

If you can show film of Warholm having Rai Benjamin and Alison dos Santos bumped off while he, Warholm, affectionately pets a kitten, then Warholm will rise in my view to the top of the Bond villain list.

I think it’s worth pointing out that his hurdle workout was mentioned to be about 10 reps of runs through the 9th hurdle. The 9th hurdle of the 400s is at the 325 meter mark. It’s probably safe to assume that he runs these at a pretty good clip to keep the steps consistent with his race pattern. So 1,200 - 1,800 meters of 60m repeats in the morning, and another 3,250 meters of sprinting with hurdles after lunch!

It’s also worth mentioning that the Skillmill treadmill he uses for warmups is unmotorized and has adjustable resistance so some of his warmup involves resisted accelerations and sprints, before he does the 20-30 x 60 meter sprints.

I get that sprinters do near all-out reps in training with long rest intervals in between -and I saw this in practice on my high school and college teams- ,so that a workout with relatively low volume might take a longer period of time to complete than a distance runner's session, but Warholm is allegedly doing a mind-blowing amount of both intensity and volume, day in and day out. I don't buy this any more than (at the opposite end of the disinformation scale) I believed that Mike Mentzer was only training 20 minutes a day 3x per week

I think when you look at Warholm's training and race results, it seems like he trains more like an 800m runner or maybe a 400/800 type of runner, although even then his routine is pretty unconventional. His PRs in the 100m and 200m are right around 10.5 and 21.0 respectively, which he ran at 20 and 21 years of age, so he's fast but not NCAA D1 fast in the shorter sprints as many of the top 400m runners are. He might be a little bit faster now, but I doubt he's much faster over the 100m or 200m, his open 400m times haven't improved that much in the last 6 years (he's 27 now).

So the bottom line is he's not really training for speed, he's already fast enough to break the world record in the 400m hurdles. His training focus is on maintaining the speed he has and building a crazy amount of speed endurance/lactate tolerance to keep his speed for the entire 400m hurdle race. As much as I hate that kind of talk on here, Warholm would be a really interesting one to see attempt an 800m.

Regarding his 200m times - he officially split 20.84 over the first 200m for his 400m indoor euro championship this year, so he is probably at least 20.3-5 capable in the 200m.

His open 400m hasn't really improved, but I'd suspect that if he trains for the open 400m, he should be able to run a 44.2-44-5 with optimal 200m splits. All his "recent" 400m attempts have either been on the same day as he has run the 400h or after the main 400h season concluded. His recent issues for the 400m has been that he goes out too fast, 400h style(which works there because of the number of steps between the hurdles ), but he keeps getting gassed out on the open 400m with that all-out strategy. For example, that 20.84 split he did in the indoor 400m championship was way faster than Norman's indoor 400m 200m(21.1) split. It was even faster than MJ's 200m split(21.22) in his outdoor 400m WR(43.18).

I believe that if KW paces the 400m(for example a 21.xx opening), he should be able to lower his pb of 44.87 down to the 44.3-5 range. I don't think he is fast enough to open his first 200m in sub 21 without fading hard over the final 100m, like he has done recently.

Ingvaldsen just broke the NR with 44.86(vs warholm's 44.87), and Warholm said he wanted to reclaim the NR in the future. My bet is that he wants to give it a shot after Budapest.

I’ve always looked at athletes posts about training programs with an air of suspicion. I guess it’s like divulging trade secrets .
I always thought that Peter Coe was like this with Sebastian Coe’s training .

If the training sessions that are being credited to Karsten Warholm are true , I would be very interested in seeing him take the 800 seriously . I could only imagine that he would run at least as fast as Alberto Juantorena 1:43.??

Maybe someone has mentioned it already, but his coach used to work together with Marius Bakken back in the day. Imagine those two working together to create the foundation for the Norwegian training methodology that so many are copying today.

It is absolute true that Warholm spends a lot of hours working out as well as running his 200m intervals.

No championship runner & coach in their right mind would disclose their training regimen .

"Mind-blowing training"

What a bunch of bs. Show me mind-blowing training, and I will show you a user, or someone who is injured all the time.

THERE IS NO UBERMENSCH

But uber-mentality is real and Alnes predilection for hard training is something he was famous for already during his days as the driving force behind Geir Moens rise as a word-class sprinter - if properly supervised and the forces of impact are within the limits of what the body can endure -its possible over time to reach a consistent level of training no ordinary person can sustain long time.

Karsten Warthog's secret is having a huge stride angle. Forward leg way forward, back leg way back, lets them pick up plenty of speed when they hit the ground.

If you think of spinning a rock above your head on a rubber band, and spin the rock faster and faster, the rubber band will stretch out a bit.

Legs work the same, as they go round and round in the gait cycle. The key is the tangent speed of the foot as it strikes the ground, relative to the center of mass. For example, if you want to maintain 8 m/s, your foot has to reach - 8m/s relative to you by the time it strikes, or you will slow down. That is sped up by increasing cadence, but also increasing the size of the wheel, as it were, as the legs go through a wider range of motion.