Training of Wilson Kipketer ... 800 meters

I don't know about that thread (use the Search Forum option), but I do have some info I found on the web:

Wilson Kipketer

Example of 5-Pace Training (similar to the method used by Sebastian Coe):

Day 1: 3 x 2000m or (2 x 1,200m) + (1 x 800m) + (2 x 400m) 5000m pace

Day 2: Fartlek Run

Day 3: 6 to 8 x 800m 3000m pace

Day 4: Distance Running

Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace

Day 6: Rest day if race the next day, or fartlek if not

Day 7: Race or time trial

Day 8: 4 to 6 x 400m or 9 x 300m 800m pace

Day 9: Distance running on roads

Day 10: 1 x 300m + 2 x 200m + 4 x 100m + 8 x 60m 400m pace

-Clay

I dont know where you got that info, but are you sure its actually from Kipketers training?

I just say this, because my girlfriends coach is Polish (I am not American by the way), and he is friends with Nowak (the coach of Kipketer) and I know that they work very hard to keep his training secret. Im not saying you are wrong or doubting your intention - but I dont think the source of your info is right. I just had my suspicions, because I read that the plan had road running in it - and I know, like El G, that Kipketer never trains on road - only on natural surface.

While my gf was in Poland on trainingcamp, she saw Kipketer run 2 sets of 20x200 in about 27 with 30 or 40 seconds rest as part of his pre-season training - and on Steve Bennets site on middle-distance training, I saw that he somehow knew that Kipketer does this too. His site is

www.oztrack.com

- its not bad. But that is the only training I know of Kipketers, that has been made public.

Thanks for the replies. Here is that earlier link.

http://www.letsrun.com/forum/flat_read.php?board=1&id=14355&thread=13660

Here is one of the workouts:

20x200 in 25-26, 30 sec. rest, take a 10 min. break, do it again.

Nice workout.

Again I wonder how someone could get back to the start in 30 seconds.

2 times 10 minutes Billat is doable by an average runner.

Once read that Yobes was running 200's in 22 to 24 seconds.

fred wrote:

2 times 10 minutes Billat is doable by an average runner.

Pardon? Whatever you said it didn't translate.

Kipketer used the same training methods as Sebastian Coe, the 5-pace method, developed by Peter Coe. Both of their training schedules along with other greats such as El G, Geb, and Tergat can be found here: http://members.iinet.net.au/~peterg1/run/aths.html

Kipketer used the same training methods as Sebastian Coe, the 5-pace method, developed by Peter Coe. Both of their training schedules along with other greats such as El G, Geb, and Tergat can be found here: http://members.iinet.net.au/~peterg1/run/aths.html

Syd,

Thanks for the link. It doesn't have Wilson Kipketer's training.

dunes runner wrote:

Nice workout.

Again I wonder how someone could get back to the start in 30 seconds.

The track is round (duh), run 1/2 lap - stop & rest - run 1/2 lap, repeat until legs fall off.

mjr wrote:

The track is round (duh), run 1/2 lap - stop & rest - run 1/2 lap, repeat until legs fall off.

duh -

Try it. I have. Many times. Apparently you haven't.

Finish at full speed, come to a complete stop, turn around, walk back to the start, turn around again, take off and do it again. Oh yes and do all of this within 30 seconds.

If you can do that within 30 seconds from a 25 seconds 200 and repeat it 20 times I'm impressed.

I have done a similar workout MANY times. I have no difficulty physically returning to the starting line within 30 secs although a large amount of motivation is needed at the end.

Ed Eyestone has used the Coe system for his 800 meter runners the last 2 seasons at BYU with great success.

BYU currently has 11 runners who have run 1:52 or faster. They lost Mao Tijroze 1:47 or they would be even deeper.

I used to disagree with the way he trained them (I ran one season under him) but have since changed my mind.

The training is so difficult that success in 4 months is unlikely.

However if you run in the summer and then have September through June under the system you will have adapted to the training load and run very well. The greatest results come after the first year.

I have no reservations about recommending BYU as a great place to develope as an 800m runner. Be prepared to work though.

You don't have to turn around and go back to the start line, just stop, take a 30 second break, and start from where you stopped.

simple.

yeah, Dunes... wats up wif dat?

thats a pretty simple one to work out. A track is 400m long - thats obviously 2 x 200m - why do you need to start from the 200m mark always - or the finishing line?

Who says Kipketer does them on a track anyway? With this volume of work, I would doubt he would even do them on a hard surface. Part of the key to these guys success, is how they manage, and look after themselves.

Who is to say he doesnt run them on a flat grass surface that is approximately 200m long? - he runs one. Has a light jog for 30 secs/rest - whatever, and then turns around - and goes back.

Please - I cant imagine that pinkeye is the only one out there, who links even the slightest bit laterally?!?...

pinkeye wrote:

You don't have to turn around and go back to the start line, just stop, take a 30 second break, and start from where you stopped.

simple.

That's probably what he does. Or doesn't do them on the track. I have done them that way before on a marked course. And it's all you can do to stop and start again where you stopped.

ET - Thanks for your comments about BYU. I am skeptical about you starting again within 30 seconds though, unless you are not counting the time for checking your watch, restarting it, etc. Which gives you a 45 to 60 second rest. Not 30 seconds. I'm not saying you didn't do it but I'd be surprised if it was really that short.

A friend of mine used to always say he took 30 seconds rest between 200s. But when I timed his workout he was taking 60 seconds. He would stop, then time the rest, then reset his watch, then start. Big difference.

dunes,

have you heard of the "lap" button? i hate to be sarcastic on a board that rips apart everyone but you don't have to reset anything.

i've done 20X200m with 30 sec recovery many times and it is no problem to be back within (exactly) 30 sec. i don't really understand why you think it's so difficult to be back ready to go in the place where you stopped the last interval in 30 seconds.

Dunes runner- Kipketers training is on the site. You just have to scroll down. You can tell cause theres a guy winning a race with a uniform that says KIPKETER on it

I assure you that 30 seconds means 30 seconds or less.

I've observed what you have with guys suppposedly taking such and such rest only to have it be much longer in reality.

However,I have many of these workouts recorded in my logs with the recovery period recorded to the tenth of a second along with the average recovery often recorded to the hundreth of a second.

One of the toughest workouts I ever did was 20x200 starting every 200 on the minute. So your rest depends upon how fast you run the 200. Run a 30, you get 30 seconds rest. Run a 25, you get 35 seconds rest.

You never stop the watch. You just hit the lap button.

Average_Joe wrote:

One of the toughest workouts I ever did was 20x200 starting every 200 on the minute. So your rest depends upon how fast you run the 200. Run a 30, you get 30 seconds rest. Run a 25, you get 35 seconds rest.

You never stop the watch. You just hit the lap button.

Okay you guys must be much better at getting back to the start then I am. The only way I have managed that was starting where I had [slowed down and] stopped.

Yes I use the lap button too, or a separate chrono. Since so many are you are doing this way and getting BACK to the start then I have to believe it.