20 x 300m with 60s recoveries, all at under 38 seconds - guy must have EPO coming out of every hole.
Actual workout:
15x300 avg. 42 seconds with 90 seconds rest (1500m race . Since the group ran only 4 in each set they get long set breaks as Katir does a solo 300 --> Finishes 4th set, take 90 seconds, 42 second 300, group rejoins with them getting around 4 mins and himself getting around the same rest ~ 1:30.
Then he gets to spike up with an Asics prototype. I thought he'd pick it up substantially with the faster footwear, but not really. Content to keep running 41 high/42 low. Granted no guys to chase down. So about 1500m race pace.
Tin Foil Tat wrote:
20 x 300m with 60s recoveries, all at under 38 seconds - guy must have EPO coming out of every hole.
haters gonna hate
THOUGHTSLEADER wrote:
Then he gets to spike up with an Asics prototype. I thought he'd pick it up substantially with the faster footwear,
When has Asics made a competitive middle distance spike?
I think the company lost its last WR when Karsten Warthog snatched the 400h for Nike. Nike still has nothing in the flat sprints.
woop actually looks like Warthog had Pumas on for the WR, only used to wear Nike.
But Asics isn't even in the game anymore hardly
Bad Wigins wrote:
THOUGHTSLEADER wrote:
Then he gets to spike up with an Asics prototype. I thought he'd pick it up substantially with the faster footwear,
When has Asics made a competitive middle distance spike?
I think the company lost its last WR when Karsten Warthog snatched the 400h for Nike. Nike still has nothing in the flat sprints.
Asics Gona- Peter elliott, Falcon, Spivey
slowwer wrote:
Tin Foil Tat wrote:
20 x 300m with 60s recoveries, all at under 38 seconds - guy must have EPO coming out of every hole.
haters gonna hate
#freeJussie
Tin Foil Tat wrote:
20 x 300m with 60s recoveries, all at under 38 seconds - guy must have EPO coming out of every hole.
They were all in 42?
THOUGHTSLEADER wrote:
Actual workout:
15x300 avg. 42 seconds with 90 seconds rest (1500m race . Since the group ran only 4 in each set they get long set breaks as Katir does a solo 300 --> Finishes 4th set, take 90 seconds, 42 second 300, group rejoins with them getting around 4 mins and himself getting around the same rest ~ 1:30.
Then he gets to spike up with an Asics prototype. I thought he'd pick it up substantially with the faster footwear, but not really. Content to keep running 41 high/42 low. Granted no guys to chase down. So about 1500m race pace.
As you've said he did 4 sets of 5 * 300 off 90 secs recovery.
4 mins between sets.
Avg. 42 flat.
First 3 sets in Metaspeed Sky/Edge
Last Set in Asics Metaspeed LD0.
https://www.asics.com/jp/ja-jp/metaspeed-ld-0/p/1093A182-701.html?width=STANDARDAvailable to buy in Asia.
He's had a version of them since last year and wore them in Tokyo.
Last set was same pace as others, no faster.
Solid workout, nice to get a glimpse into the training one of the world's best.
Last time he did a workout recorded he wouldn't share the splits so kudos to Sweat Elite for the video.
Coached by me it had been 20 x 300m at 44-45 sec and shorter rest than 90 sec back to 120 bpm .
Doing as much as 20 of them it becomes a perfect maxVO2 interval workout for a world class top runner like him.
Running them at 42 or faster leaves the runner in "no man`s land ".
Running the 300s at 1500m race pace or faster gives another purpose , relaxed repetitions at 1500m race pace or 800m race pace, and then the reps can`t be so many, 10 of them at most.
Proper correct individual training is about doing "exact" paces and well balanced volume corresponding to the runner`s current level.
Roger meyers wrote:
As you've said he did 4 sets of 5 * 300 off 90 secs recovery.
4 mins between sets.
Avg. 42 flat.
First 3 sets in Metaspeed Sky/Edge
Last Set in Asics Metaspeed LD0.
https://www.asics.com/jp/ja-jp/metaspeed-ld-0/p/1093A182-701.html?width=STANDARDAvailable to buy in Asia.
He's had a version of them since last year and wore them in Tokyo.
Last set was same pace as others, no faster.
Solid workout, nice to get a glimpse into the training one of the world's best.
Last time he did a workout recorded he wouldn't share the splits so kudos to Sweat Elite for the video.
One correction. He didn't get an extra-long set break like his teammates did. Because they took a rep off each time, they got 4 minutes or so. Since he did that 5th rep he appeared to have around the same rest between sets, so for him it was really 20x300 avg. 42.
It's a nice workout running 6,000 meters at 1500m pace. The rest is pretty nice, which is why it is not superhuman to do or anything and can be done in winter training.
COACH WIZARD 1 wrote:
Coached by me it had been 20 x 300m at 44-45 sec and shorter rest than 90 sec back to 120 bpm .
Doing as much as 20 of them it becomes a perfect maxVO2 interval workout for a world class top runner like him.
Running them at 42 or faster leaves the runner in "no man`s land ".
Running the 300s at 1500m race pace or faster gives another purpose , relaxed repetitions at 1500m race pace or 800m race pace, and then the reps can`t be so many, 10 of them at most.
Proper correct individual training is about doing "exact" paces and well balanced volume corresponding to the runner`s current level.
41-42 seconds is Katir's 1500m pace. Seems like the workout serves a purpose, per your description above.
Do we know anything else about Katir's training? What is his mileage? What do his other sessions look like? I haven't seen anything yet.