Sam Ruthe Flotrack Workout

Unfortunately, he'll eventually learn about women and beer. Let's hope that doesn't affect him too much.

Beer = Carbs = let’s show him what athletic brewing is once he’s old enoguh

Women = Look at Jakob and Mondo, have hot soulmates and they’re doing just fine (minus Jakob’s Achilles)

Still can't comprehend why you'd travel across the world at the start of year 12 (school is well under way) when aussie is only 3 hours away and they could travel on a friday night post school and race 800s against guys at a similar level but maybe this will soon be the norm for top kids. Hopefully they've looked at the blue print of swimming which has been dealing with phenoms at his age for decades. But and it's a big but 3.48.8 is completely nuts and a massive achievement .

what was the workout????

After watching that video, I question how much room for improvement Ruthe has remaining. He doesn't look like a typical 16 year old at all. Looks like he already has a fully developed young adult body. He's obviously gifted, but I think he completed puberty early. He's already tall, athletic, and has a deep voice.

Compare Ruthe to Quincy Wilson at that age. Wilson looked like a boy. Ruthe looks like a young man. He could pass for a college student.

Travel to Australia at this time of the year and it's outdoor tracks, temperatures in excess of 90 deg F, wind and competition Sam would havre no problem putting away. Australia's fit and healthy sub 3.50 milers are mostly in the Northern Hemisphere this time of the year doing exactly what Sam is doing.

Watch the video and see for yourself.

Sam looks like a college senior. He doesn't look out of place, physically, racing pros. It seems odd.

Not sure what to make of early physical maturity kids with respect to room for growth.

Yeah, it's hard to predict if he'll keep improving much from here, as he is very physically mature for his age. Some, like Chris Solinsky who looked like a 30 yr old in high school, kept improving. Others haven't been so fortunate.

One thing in his favor is that he hasn't been training as a professional runner for very long, and apparently his training has been very measured/controlled and low volume. He should see some improvement simply from gradually increasing the volume and intensity of training. We'll see.

Workout looked like:

2k tempo to warmup

2x600 at 3k pace

2x400 at mile pace

2x200 at 800 pace

kind of surprised how easy of a workout that looks like. Are most elites training this easy or is it just because the kid is 16?

The same is true of Cooper Lutkenhaus. Early physical maturation is really the only plausible explanation for these kinds of performances from 16 year olds. Besides the magic shoes and bicarb, of course.

He's in the middle of a series of races. He described this session as a tune-up for his mile race this weekend in NC vs Cole Hocker. It was definitely a very relaxed workout for him, and one designed to maintain his racing form and keep him fresh and poppy.

I agree. He must have a fantastic support system.

Even so he has 15 more years in his 1500m prime to add aerobic fitness. He could still get to 1:44/3:27/sub 7:30 from aerobic gains.

Hocker/Kerr/Nuguse were all full grown adults before going sub 4 and have now run 3:27.