In light of Makhloufi's investigation, here is his legitimately insane 800/500/400/300 workout from 2015

600yd/600m man wrote:

T.M. basically did 5 x 400m in 52 seconds. I consider T.M. an elite 1000m man. What would the other sub-2:14 1000m men do in a 5 x 400m workout?

Note: Posters at least a few times a month post a 4 x 400m workout at 800m race pace.

Of course, a 5 x 400m workout at 800m race pace is more difficult than 4 x 400m at 800m race pace. For a legit 1000m man, the workout was plausible.

No, he did not “essentially” do 5x400. Go do 5x400@ 60 and then compare that to

800- 2:00

500-1:15

400-60

300-45

Completely different animal.

It's also 4x 500m, not 5x400m - there are only 4 repeats, which total 2000m, average 500m.

Also averages 5.20 recovery for each rep (3 recovery periods).

No indication of the decimal's either. Could be 1.44.9, 1.04.9, 52.9, 39.9.

So the average is 64.75/500m (51.8 per 400m) to 65.65 (52.5 per 400m). Definitely a tough workout, not something a HS runner could likely do, even as a relative equivalent, but this is an Olympic champion. One expects phenomenal workouts from these people at times, especially if they don't race much (as he doesn't). I had a tougher time believing El G's repeat 300's in 35-36seconds as that would likely be all out for him, and he did 10 of them, although the rest isn't indicated. Or his 10x 400m (30sec recovery) in 53-54 seconds.

You are simply being argumentative in order to be contrary.

Several posters have address this issue. T.M. did an 800m about 2 seconds slower than his personal best then continued training at roughly 1:44 pace. As stated by several posters, if T.M. did 1:44 800m last then we would all be curious. He did 1:44.xx 800m first.

Were you a T&F athlete poster? Racing or training fast soon after a race or a TT does occur.

yop wrote:

Harambe wrote:

Any workout with a 1:44 800 in it is suspect. No matter who. Crazy

How so? He ran the 800 first on fresh legs, are you saying a 1:44 is suspect. If anything was suspect it would be what he did after.

It's not the 800 that was suspect, it was running the 800 which was about a second off his PR, then went and ran 1200 meters worth of work at the same pace.

But then again, he's only run 1:42 so he probably just has insane speed endurance.

We always like to convert these staggering workouts by elites to terms we can better understand—for instance, I think Makhloufi’s workout is similar, relatively, to a 1:56/4:20y kid running 2:00-74-60-45 for the same workout, which seems like a ~maximal effort, but not impossible with the cameras on. That said, count me on team “he was always an obvious doper.”

safety info wrote:

600yd/600m man wrote:

T.M. basically did 5 x 400m in 52 seconds. I consider T.M. an elite 1000m man. What would the other sub-2:14 1000m men do in a 5 x 400m workout?

Note: Posters at least a few times a month post a 4 x 400m workout at 800m race pace.

Of course, a 5 x 400m workout at 800m race pace is more difficult than 4 x 400m at 800m race pace. For a legit 1000m man, the workout was plausible.

No, he did not “essentially” do 5x400. Go do 5x400@ 60 and then compare that to

800- 2:00

500-1:15

400-60

300-45

Completely different animal.

+1

it's preposterous to say that 2 x 400 in 52 is equivalent to a 1:44 800.

dusty_xc wrote:

safety info wrote:

No, he did not “essentially” do 5x400. Go do 5x400@ 60 and then compare that to

800- 2:00

500-1:15

400-60

300-45

Completely different animal.

+1

it's preposterous to say that 2 x 400 in 52 is equivalent to a 1:44 800.

Dusty XC, There are a lot of posters on this site who were pure XC gals or guys, no T&F. Since your handle is a cross-country handle, is that your situation? Have you ever been on a 4 x 400m relay on dead legs from prior races same day but still set personal best on 400m leg? Have you ever been in a relay meet, anchor distance medley then 25 minutes later race 4 x 1500m or 4 x 1600m or 4 x 1 mile? It is possible to race both within (2 to 3)% or so of personal best. As another poster stated, the 500m in 64.xx was the challenge. T.M. was marching down hill post 500m rep.

Commenting on just the workout, not the drug allegations.

1:44.5 with a rolling start is worth 1:45.2 in a race (2.5sec off his personal best).

If you are going for the 1000m WR and you have to go thru 800 in 1:44 point to break it, then practicing that in training seems like a smart idea to me (previous WR split 1:44.56 Coe and 1:44.62 Ngeny ).

Plus running behind a bike jacks the time up a little.

Juice Springsteen wrote:

Oh, the camerman insisted he was clean? Well then I'm convinced too!

I didn't see him shoot up once in that video!

600yd/600m man wrote:

T.M. basically did 5 x 400m in 52 seconds. I consider T.M. an elite 1000m man. What would the other sub-2:14 1000m men do in a 5 x 400m workout?

Note: Posters at least a few times a month post a 4 x 400m workout at 800m race pace.

Of course, a 5 x 400m workout at 800m race pace is more difficult than 4 x 400m at 800m race pace. For a legit 1000m man, the workout was plausible.

Good to see Tyler Mulder getting some respect on these forums

600mRunner wrote:

The 800m is the only impressive bit of that workout...

I was actually thinking couldn't Coe in his prime come close to this workout? Maybe 1:45 instead of 1:44 but from what I've studied of him over the years it seems like the other times would be doable.

zxcvxzcv wrote:

Juice Springsteen wrote:

Oh, the camerman insisted he was clean? Well then I'm convinced too!

Evan Scully was his physical trainer for several years.

No, he worked with him <12 months.

Belarussiya wrote:

You have to admit this is an absolutely amazing workout pushing the limits of the human body. Obviously with science too, but incredible. I challenge anyone to find a more impressive middle distance workout than this.

Talent + hard work + science = Olympic champion

I'm sure if we dug up workouts from past and present cheaters there'd be many as good if not better. Also, the rule of thumb amongst cheaters is not to make workouts public knowledge. You'd be amazed at some of the insane stuff they do.

"Go Run One"

Makhloufi ran 1:42.5 or 1:42.6, not far back of Rudisha after rounds in Rio. He likely could have run the 800m under 1:42 in Rieti with the right pacing. That is why he looks within his limits in the workout.

Another Makhloufi session prior to the workout being discussed:

1200m (2.44.65)

12 min rest

600m (1.22.70)

2.30min rest

600m (1.23.65)

Those duffle bags on the backstretch make so much more sense now

600yd/600m man wrote:

dusty_xc wrote:

+1

it's preposterous to say that 2 x 400 in 52 is equivalent to a 1:44 800.

Dusty XC, There are a lot of posters on this site who were pure XC gals or guys, no T&F. Since your handle is a cross-country handle, is that your situation? Have you ever been on a 4 x 400m relay on dead legs from prior races same day but still set personal best on 400m leg? Have you ever been in a relay meet, anchor distance medley then 25 minutes later race 4 x 1500m or 4 x 1600m or 4 x 1 mile? It is possible to race both within (2 to 3)% or so of personal best. As another poster stated, the 500m in 64.xx was the challenge. T.M. was marching down hill post 500m rep.

I have never seen anyone run 4-5s off their 1500m PR 2x in a row with a 25 min rest. 90+ mins? Sure.

Rolling out of bed in the middle of training and running 2s off your 800m PR seems rough. You have bad races at slower paces. But he was sort of peaking (i.e. dropped the mileage) so I can sort of see it. But once you. do that the rest of the workout does seem pretty doable.

zxcvxzcv wrote:

Evan Scully, the trainer filming that workout, insisted that he was absolutely clean.

I corresponded a bit with Evan. He has overcome some amazing challenges himself and I have good reason to trust his character; it's not like he was getting rich from staying quiet. And he saw nothing in all his time with Makhloufi - 3 of them in training camps for months - that made him suspicious.

Whether, years on in the twilight of his career, he has strayed from the right path to try to stay at the top for longer....who knows?

nah, that's how you roll. only you also add the whole playing innocent saints bs, as well as calling out others all the time. 'aCt oF ShAmE tHeRe' gtfo