INSANE Morgan McDonald Workout (4xMile, 16x400)

It's impressive how easy these guys make it look. Most of the way he barely seems to be moving or breathing.

4:46/4:37/4:32/4:23

roughly 65x8,6x64s>62, 60, 59.

Yes, very impressive.

How do you get these high caliber runners on your podcast? Do you pay them or what?

Why is the headline 4 x mile, when he ran 4 x 1600?

xczvzxcv wrote:

It's impressive how easy these guys make it look. Most of the way he barely seems to be moving or breathing.

4:46/4:37/4:32/4:23

roughly 65x8,6x64s>62, 60, 59.

Did he mention rest any where? It is a lot of volume but remember a lot of it is around 10k pace for him (5k pace is just under 64).

I wonder what kind of workouts the BTC guys are doing, especially guys like Mo Ahmed. To get to 12:47 shape he must be doing way more, way faster, than this workout.

I'm sure it's failry similar, just a bit harder. There have been some other messageboards with Bowerman's training so go check those out.

I think Morgan will be right with Mo in Tokyo though.

He certainly did look smmoth and fluid.But I have no doubt that others from the past ( Shorter, PRE, Virgin, AlSal, Williams etc) and other currents tough nuts (Jenkins, Ches etc) could have also done this..

Certainly, he is fit....

So Kipchoge ran 26xmile at 4:35

kip friends wrote:

So Kipchoge ran 26xmile at 4:35

That's epo.

@TheRunningEffect wrote:

He closed it in a 4:23 & 59!

https://youtu.be/opK5AcSUoxo

He recently talked about his goals for 2021 on my podcast:

https://youtu.be/FE82ox_yawU?t=3170

(clip starts at where he goes through them).

I definitely think he can place fifth or higher in Tokyo. Don't sleep on the NCAA Champ.

_________________________________

He has a race coming up soon? If not what is he running so hard for? And the intervals he does should add up to 5,000 meters worth --- not the 6-8 miles he covered.

I’m just saying I ran a 4:20 mile in high school on zero training. I’m not in the arena, but closing a workout in my high school PR isn’t that fast. I didn’t even win state and was 17 years old.

Because elites train harder than non-elites.

Did he mention rest any where? It is a lot of volume but remember a lot of it is around 10k pace for him (5k pace is just under 64).

It's in the video. IIRC 90s between runs during a set and 3 mins between sets.

w0efuu wrote:

@TheRunningEffect wrote:

He closed it in a 4:23 & 59!

https://youtu.be/opK5AcSUoxo

He recently talked about his goals for 2021 on my podcast:

https://youtu.be/FE82ox_yawU?t=3170

(clip starts at where he goes through them).

I definitely think he can place fifth or higher in Tokyo. Don't sleep on the NCAA Champ.

_________________________________

He has a race coming up soon? If not what is he running so hard for? And the intervals he does should add up to 5,000 meters worth --- not the 6-8 miles he covered.

Oh yes Mr.Expert. I assume you are an olympic medalist speaking from experience then? You couldn't possibly be a hobby-jogger thinking he knows more about running than an elite runner could you?

kip friends wrote:

I’m just saying I ran a 4:20 mile in high school on zero training. I’m not in the arena, but closing a workout in my high school PR isn’t that fast. I didn’t even win state and was 17 years old.

well yea but he did this at the end of a workout, and prob ran over 14 or so miles the day before, and probably doubled, and didnt look like he was breathing hard. not a fast time, but still cool.

@TheRunningEffect wrote:

He closed it in a 4:23 & 59!

I definitely think he can place fifth or higher in Tokyo. Don't sleep on the NCAA Champ.

I'd slow my roll talking about him being fifth or higher in Tokyo. Yes it's a pretty good workout, but I would expect anyone who can run a 13:20 5k to be able to do this. His early stuff was not at 4:23 and 59 pace, it was more like 4:30's and 65.

Galen Rupp was at his best 2nd at the olympics. So saying fifth or better is similar to that. What someone at that level can actually do is run a two mile American Record (8:07) and then about a half hour later run 5 x mile all faster than Morgan's fastest rep (4:21, 4:20, 4:20, 4:16, and 4:01). So I don't think this workout from Morgan says he's likely to be top 5 in Tokyo. Really he has to run at his PR's this season just to have a shot to be on the starting line of the olympics. Remember the Auto olympic standard for 5k is something like 13:11.5... His PR is 13:15. If he runs his PR a couple of times, that would probably give him a high enough world ranking to get in without the auto.

Thanks for adding about that Rupp workout.

There are levels to this.