Karsten Warholm 20x2min workout

Definitely very unusual for a 400m hurdles athlete and certainly not something Samba and Benjamin would do. But also not surprising given the volume-driven training philosophy and the belief that you have to do extraordinary things to achieve extraordinary things from his coach Leif.

Let's see how this works out this season and if he grabs this world record...

Any more information on this in the podcast? Is the 3mmol a target value mentioned by him or is it made up?

3mmol wrote:

Stated on norweigian podcast I det lange løp. Karsten Warholm has done 20x2min of 1min rest. Quite unusual workout for a 400m hurdler. They claimed they have maximised his first 300m and i working on improving his last 100 to beat the WR.

Have Samba and Benjamin ever run longer than 2miles of repeats in training?

What could Warholm run for 800m?

Discus!

Warholm looks sort of weak. He needs to start cranking it up a notch in the gym. He probably benches like only 270... HAHAHAHAHAHAHAHAHAHAHAHAHAHAHHA

This isn’t too dissimilar from the kind of work Dalilah Muhammad will do if I’m not mistaken.

Warholm has stated before that he’s interested in running an 800 at some point (though I assume not until after the Olympics at least)

Depending on what kind of paces he's running, that should indicate he would be a talent in the 800.

Well no shart. It could be 2:00 800s or it could be 2:00 400s...

...could be 20x500 @ 1:55.0 (1:00) ; I’m sure 10k of 6:10/mi efforts will stimulate some aerobic enzymes.

3mmol wrote:

Discus!

Pretty sure Warholn is a hurdler and a thrower.

^ wrote:

...could be 20x500 @ 1:55.0 (1:00) ; I’m sure 10k of 6:10/mi efforts will stimulate some aerobic enzymes.

If he's running anything less than 20 x 550 metres, not too tough for an elite 400mH athlete.

Wouldn't a sprinters high volume tempo session dictated by percentage of distance time and metabolic measurements be more appropriate of said session?

John_James_413 wrote:

3mmol wrote:

Stated on norweigian podcast I det lange løp. Karsten Warholm has done 20x2min of 1min rest. Quite unusual workout for a 400m hurdler. They claimed they have maximised his first 300m and i working on improving his last 100 to beat the WR.

Have Samba and Benjamin ever run longer than 2miles of repeats in training?

What could Warholm run for 800m?

Discus!

Warholm looks sort of weak. He needs to start cranking it up a notch in the gym. He probably benches like only 270... HAHAHAHAHAHAHAHAHAHAHAHAHAHAHHA

He's deliberately lost a lot of muscle mass since moving away from decathlon.

What about it ..? He’s looking for aerobic foundation training and given the frequency of his races, attacking the world record... I’d say he’s all good. Do you have any other questions or maybe some other input ..?

^ wrote:

What about it ..? He’s looking for aerobic foundation training and given the frequency of his races, attacking the world record... I’d say he’s all good. Do you have any other questions or maybe some other input ..?

O.P. made the workout appear impressive. What can I say without more facts? If K. Warholm or anyone were to average 20 x 2 minutes and average more than 700m, highly impressive. We just do not have enough facts. You said 500m. Even if 550m as I stated, I cannot correlate that to a fast 400mH time. Maybe O.P. has inside info her or she may share.

Two minutes of JUMPING JACKS.

No better all-around calisthenic in history. The best exercise you can do.

The most impressive thing so far about him is resilience.

He can take a load of work

Aerobic work seems to have paid off

Yees! NEW WORLD RECORD !! by Warholm at 400 hurdles in OSLO Bislett games. 46:70!!!

Actually, 20x2 min seems kinda similar to 20x400 at perfect individual pace?

cramberrys wrote:

Actually, 20x2 min seems kinda similar to 20x400 at perfect individual pace?

That's more like 20x1min which I've had athletes do. In my experience it works really well if the person has the mentality to handle it. Not many American athletes do.

Euro 400 and 400 hurdle athletes do lots of timed intervals like this because traditionally they didn't have easy access to indoor facilities.

There's a track under Bislett that Alnes uses to coach Warholm and Iuel, but its really limited. I know that Karsten has run 5 or 6x600m in 1:40-45 which is really easy for someone as fast as he is. They appear to spend most of their winter training at an indoor soccer center on the pitch, stairs and even do sprints on the walk way above the stands. Lots of plyos, some up the bleachers.

Alnes is a really good coach and has earned the opportunity to coach someone this great.