Speed Kills wrote:
This is not correct for the period of 94-96 when BK ran his best. He was running 90-100 with a single peak week of maybe 105. After that he increased is mileage up to I believe a peak of 141, partially to train for a 10000....and he got slower. That's what high mileage did for him.
He set his 2 mile PB in 97, his 3000 PB in 98 and was only 5 seconds off his 5000 PB in 98.
Why is it funny? wrote:
Great, now we can all learn how to draft then take the lead with 2 laps to go when we have no business being in the lead only to get passed by half the field in the last 1/2 lap! (one hell of a long sentence huh!) AND get that called one of the greatest moves by an US distance runner in the 90's!
kennedy's training - the quality component is geared for 60 to 61 lap pace for 3k.
what is missing is the specific training for 5k finish.
which is 800m repeats with 2-4 min recovery, at 63 seconds first lap and 54 seconds second lap.
a guy like kennedy needs to get the 400m time down to 51 400m for sure before trying that.
otherwise the training is spot on.
longjack wrote:
Why is it funny? wrote:
Great, now we can all learn how to draft then take the lead with 2 laps to go when we have no business being in the lead only to get passed by half the field in the last 1/2 lap! (one hell of a long sentence huh!) AND get that called one of the greatest moves by an US distance runner in the 90's!
kennedy's training - the quality component is geared for 60 to 61 lap pace for 3k.
what is missing is the specific training for 5k finish.
which is 800m repeats with 2-4 min recovery, at 63 seconds first lap and 54 seconds second lap.
a guy like kennedy needs to get the 400m time down to 51 400m for sure before trying that.
otherwise the training is spot on.
Don't the Aussies have a specific name for doing 800s like this?
cool to see him running 400m's at 57-58 with only sixty seconds rest as a staple. That and the 200's is all you need if you have a base.
BK's best performances EVER were:
3000m- 7:30 (the hardest race for a middle distance runner).
1996 OLY 5000 FINAL- 13:12 (3rd race in 5 days in brutal heat/humidity).
Bob will tell you himself.
Kennedy was on hormone therapy treatment prescribed by Dr. Brown in Houston.
What do best 5000m, 10000m, and marathon US born runners, Kennedy, Rupp, and Hall have in common. Yep, hormone therapy from Dr. Brown.
It’s interesting how this is basically Lydiard training. About 100 mpw for 9-10 months base and then 50-60 mpw for 2-3 summer months with lots of hard intervals/racing.
If he had only run 70-80 mpw during base he probably would of needed to hold that same mileage longer throughout the summer.
Listen to the podcast he did with Jay Johnson, he didn't do much mileage at all in HS.
I think I read this in a magazine before, as well as other runner's training leading up to the '96 Olympics like Amy Rudolph's.
But what rest did he take between intervals!?
Juice Springsteen wrote:
But what rest did he take between intervals!?
Look closer:
greatread wrote:
June 4: am- Track, 3 miles warm-up
400m- :59.8 (:60), 600m- 1:30.2 (:90), 800m- 2:02.3 (2:00),
1000m- 2:36.6 (2:30), 800m- 2:04.6 (2:00),
600m- 1:31.1 (:90), 400m- :60.3 - 2 mile cool down
June 6: am- Track, 3 miles warm-up
4*200m (:28.1, :27.7, :27.4, :26.6) (:80) (3:00)
4*200m (:28.1, :27.4, :27.4, :26.7) (:80) (3:00)
4*200m (:27.6, :27.2, :27.6, :26.8) (:75) - 1.5 miles cool down
June 8: am- 3 miles
pm- Track, 3 miles warm-up
1600m (:58, :63, :60, :66) – 4:07.2 (3:00)
1600m (:64, :59, :67, :60) – 4:10.6 (3:00)
1600m (:60, :66, :60, :67) – 4:13.6 - 2 mile cool down
June 9: 11 miles
June 11: am- 4 miles
pm- Track, 3 miles warm-up
4*400m (:58.1, :57.5, :58.5, :57.8) (:60) (3:00)
4*400m (:57.2, :58.2, :57.6, :58.1) (:60) (3:00)
4*400m (:58.0, :57.5, :57.2, :57.2) (:60) - 2 mile cool down
June 13: am- 5 miles
pm- 3 mile warm-up
1000m (2:27.6) (2:30)
600m (1:26.2) (2:00)
400m (:56.1) (:90)
200m (:26.8) - 1.5 mile cool down
June 16: am- Track, 3 mile warm-up
4*200m (:28.8, :28.2, :28.1, :28.1) (:75) (2:45)
4*200m (:28.3, :28.8, :27.9, :27.7) (:75) - 2 mile cool down
June 24: am- Track, 3 mile warm-up
5*400 (:59.0, :58.3, :58.8, :58.8, :59.3)(:55) (4:00)
5*400 (:59.6, :58.5, :59.9, :58.5, :57.4)(:60) - 2.5 mile cool down
June 28: am- Track, 3 mile warm-up
8*200m (:28.9, :28.2, :28.4, :28.0, :28.6, :27.7, :27.7, :27.8)(:75)
2 mile cool down
July 2: am- 3 miles
pm- Track, 3 mile warm-up
1200m (3:05.1)(:60) 400m (:58.5) (4:00)
1200m (3:00.8)(:60) 400m (:58.2) (4:00)
1200m (2:59.1)(:60) 400m (:57.5) - 2 mile cool down
July 5: am- 3 miles
pm- Track, 3 miles warm-up
4*400m (:59.6, :61.5, :60.0, :58.0)(:60) (2:30)
4*200m (:29.7, :28.5, :28.5, :28.1)(:70) - 1.5 mile cool down
5*1000m (2:32.7, 2:32.4, 2:31.7, 2:31.5, 2:30.5)(2:00)
3 mile cool down
July 17: am- Track, 3 mile warm-up
4*400m (:59.6, :59.2, :58.1, :59.7)(:55) (3:00)
4*400m (:59.6, :59.4, :59.1, :58.1)(:55) (3:00)
4*400m (:59.0, :58.8, ;59.5, :58.1)(:55) - 2 mile cool down
July 21: am- Track, 3 mile warm-up
4*400m (:62.7, :59.9, :60.1, :59.1)(:55) (2:30)
4*400m (:61.5, :59.9, :59.8, :58.5)(:55) - 1 mile cool down
July 23: am- Track, 3 mile warm-up
1600m (4:06.6) (4:00)
1200m (3:02.8) (4:00)
800m (1:58.9) (4:00)
400m (:55.4) - 3 mile cool down
July 26: am- Track, 3 mile warm-up
3*400m (:59.7, :60.0, :59.4)(:90)
3*300m (:42.9, :43.2, :43.2)(:70) (3:00)
3*200m (:27.4, :28.0, :27.0)(:70) - 2 mile cool down
July 28: pm- Track, 2.5 mile warm-up
4*200 (:28.5, :28.0, :27.8, :27.5)(:65) (2:45)
4*200 (:28.7, :27.6, :28.7, :27.2)(:65) - 1.5 mile cool down
That's all pretty good, but I could smoke Bob Kennedy, now.
Just sayin'
BUTTHOLE SURFER wrote:
BK's best performances EVER were:
3000m- 7:30 (the hardest race for a middle distance runner).
1996 OLY 5000 FINAL- 13:12 (3rd race in 5 days in brutal heat/humidity).
Bob will tell you himself.
Correction - 3rd race in FOUR days. Heats July 31, Semis Aug 1, Final Aug 3. That’s nuts. Who made up that schedule? 3 world class 5000’s in 4 days? I’d say the folks who geared their training specifically for such a feat, as opposed to to just doing their regular 5k training, had a much better shot at doing well. Coupled with the atrocious weather, that was an impressive endurance test. The best 5000 runner didn’t win that race. The one who prepared for 3 tight rounds did.
It's easy to speculate about which of the African runners he raced against might have had some PEDs helping, but it is certain that they forced him train harder and get faster than he would have otherwise. He was one of the few non-Africans who trained like (and with) them, and it showed.