Kilian Jornet shows off 4:10 mile fitness in track workout

juice is delicious wrote:

Isaac Kosgei (Toroitich) -1981

Marathon PB- 2:09:17

https://www.worldathletics.org/athletes/kenya/isaac-toroitich-kosgei-014378811

I'm pretty sure this time is wrongly attributed to Isaac Kosgei Toroitich. He is apparently married to an austrian woman and according to their personal website his marathon PB is 2:20:59:

Also according to ARRS the guy who ran 2:09:17 goes by Isaac Kipkemoi Kosgei:

Could be. His 2:20 may be wrong on that page as well. The 1:03:56 half is on both pages.

I am Sam wrote:

Harambe wrote:

See IG below. Does 10x400 at 64-62 with 60s recovery as part of a larger workout.

No doubt he’s under 4:15.

Impressive from a guy who normally runs 50 times the distance!

What's the 'larger workout'?

I used to do 10 x 400 at 60-65, with 90s active 400 recovery as part of total 16km continuous ....was no where near 4:10 shape. As a marathoner, I once did a 2:03 800 though

I couldn't have averaged 63.x for 10x400m with 60 sec recovery, and I ran 1:57.x 800m and 4:21 mile.

I'd put someone who did this season at 4:15 at minimum, maybe 4:12

See It Believe It wrote:

dunes runner wrote:

Based on that workout for him, my prediction is 4:25 to 4:35 for the mile, but he'd have to run one to do it.

4:25 sounds about right based on what I remember kids on my high school team racing off of about the same workout. 4:10 would be more likely off of 10x60s.

10x400m in 60 sec is more like what Bannister was doing just prior to breaking the 4:00 mile.

Rule of thumb would be average for 8x400m with 90 sec recover is 1600m pace.

This is spot on. I ran just on 4:00 for 1500m and would have done your session at around 65 sec.

So again, even if this Kosgei (and it seems like you're not even sure which one) ran a 2:09 (Kilian has him listed as a 2:12:59 PR for the marathon on his own website analysis_)..it is still just a very small sample size of even sub 2:15 marathon runners that have even done mountain races. With n=1 we can't draw conclusions or make judgements about trends. I'd say generally a lot of sub 2:25 marathon guys have done pretty well at mountain-ultra-trail races though. Again, sometimes the 2:22 guy beats the 2:15 guy though. Remember Matt Carpenter never even cracked 2:19:00. What doesn't add up is I believe that Carpenter also ran his best Sierre-Zinal in '93 in about 2:38 (same time I ran last year)...but then 2 weeks later he popped the "untouchable" 3:16 at Pikes Peak?! Even on a perfect weather day at Pikes Kilian wasn't going to touch that time last year and Kilian is super well altitude trained and had just run 2:25 at Sierre-Zinal! That being said (upon more thinking about Kilian's workout)....if he really did 10 x 400m and averaged 63.0 on a 60 sec rest, then certainly he could go sub 4:15 and maybe even sub 4:10. I haven't seen any proof he's actually done this workout, but given his race performances at places like Sierre-Zinal and Pikes Peak (where I finished pretty far behind him) I'd believe he could do this workout. Even my slow twitch legs got moving enough in college to go 3:55 in the 1500m (I was more of a 10km and xc guy). I certainly could not have run 10 x 400m in 63 on a 60 sec rest at that time. Again though (much like predicting a road marathon time for Kilian) we'd have to look at Running Economy numbers and see if the efficiency is there for flat running over minutes or hours on end. Obviously his Vo2max and basic speed and endurance/stamina all line up.

daatabases can be wrong wrote:

juice is delicious wrote:

Isaac Kosgei (Toroitich) -1981

Marathon PB- 2:09:17

https://www.worldathletics.org/athletes/kenya/isaac-toroitich-kosgei-014378811

I'm pretty sure this time is wrongly attributed to Isaac Kosgei Toroitich. He is apparently married to an austrian woman and according to their personal website his marathon PB is 2:20:59:

https://www.laufenmachtfrei.at/uber-uns/

Also according to ARRS the guy who ran 2:09:17 goes by Isaac Kipkemoi Kosgei:

https://more.arrs.run/runner/37859

Sage, commenting a lot about other runners? It looks like a sign of retirement. Either intentional or not, probably a good decision.