Rudisha 800m training

surethingmate wrote:

Can anyone post any info on his training with either Tempo or Colm?

Of course not!

There is a powerpoint on Colm how he trained Bungei for the olympics:

it went like this

monday: GYM // ENDURANCE RUN

tuesday: JOG AND DRILLS AND SPRINTS // ENDURANCE RUN

wednesday: WORKOUT

thursday GYM // ENDURANCE RUN

friday JOG AND DRILLS AND SPRINTS // ENDURANCE RUN

saturday WORKOUT

sunday REST OR JOG

summer:

monday: GYM // ENDURANCE RUN + SPEED

tuesday: JOG + SPEED // WORKOUT 1

wednesday: JOG + SPEED // ENDURANCE RUN

thursday GYM // ENDURANCE RUN + SPEED

friday JOG AND DRILLS AND SPRINTS // WORKOUT 2

saturday WORKOUT 3

sunday REST OR JOG

ENDURANCE RUN = 30' - 50' of running in the form of 3 by 6' + 5' + 3' (changing pace from slow to fast to really fast)

it started at like 4'10" going to 3'30" to 2'55" but when fit it was 3'55" and 2'55" no in between (short and fast like 3 by (6' slow + 6' fast)

ENDURANCE RUN + SPEED = 20' jog + 10 - 20 by 80 - 120 (diagonals at 15" - 14" per 100) and some jog in between and then 2 to 5 kilometer at 3.10 to 2.50 per kilometer.

JOG AND DRILLS AND SPRINTS = 30' jog + 100's or 200's uphill at 85% - 90% or 100's in 11" - 12".

WORKOUTS = 5 by 600 or sets or 8 by 300 or more distances mixed never really long.

To lkke:

Who is "Tempo"?

The powerpoint on Bungei training that I am aware of is by coach Gianni Ghidini. On this page

http://www.atletiek.nl/index.php?page=1899

in the last sentence of the 3rd paragraph which reads, "Deze presentatie is hier te vinden" click on the word "hier" for the powerpoint.

From the book "More Fire" there is some Rudisha training with Colm for the World Juniors. Training includes:

Lots of easy runs, sometimes described in kilometers (6k, 7.7k, 8k), sometimes in minutes (30 min, 40 min, 1hr 20 min), sometimes both (8k slow in 40 min), one run described as 40 minutes at medium speed.

Drills, plyos, Pilates, exercises (yeah, I know, Pilates, but that's what it says on page 172 of the book)

Workouts listed:

10 x 120 hill sprints

4 x 600 in 90, 90 seconds rest + 5 x 400 in 56-58 with 90 seconds rest + 4 x 300 in 39-40 with 60 seconds rest + 2-4 x 200 in 25-26 with 60 seconds rest (3k warmup, 3k cooldown)

Sunday rest

Sorry, question about "Tempo" is for surethingmate original poster.

Lydiard training again really.

SlowFatMaster wrote:

Workouts listed:

10 x 120 hill sprints

4 x 600 in 90, 90 seconds rest + 5 x 400 in 56-58 with 90 seconds rest + 4 x 300 in 39-40 with 60 seconds rest + 2-4 x 200 in 25-26 with 60 seconds rest (3k warmup, 3k cooldown

Are the sprints a part of the session?

Does it give the recovery between sets, for example 5 minutes between sets?

From the book:

Tuesday 6AM 8k easy jogging

10AM 10 x 120 up hill sprints

4PM 30 min easy jog

Friday 6AM 6k easy

10AM (The workout with the 600s etc that I'm too lazy to retype)

PM rest

That's all the information I have.

If you see some endurance work, some speed, and some hills, it doesn't mean Lydiard training or even a Lydiard orientation. Otherwise we'd have to say most everyone who trains trains a Lydiard system. Basic training elements do not suffice to define an approach any more than Google maps can tell you if your dog is chewing on a bone out in the yard. Sometimes you have to go look a bit closer.

Rudisha, Bungei and Kipketer are 45 4x400m split capability runners. Rudisha, a bit faster on the speed side, could anchor the Kenyan 4x400m. That's the main thing to remember.

When you see what Rudisha has actually been doing it will more obvious he is a 400/800 runner.

It would be awesome to see DR anchor the Kenya 4x4 in 2011/12

SlowFatMaster wrote:

That's all the information I have.

Thanks. I like that session.

He is in "More Fire" and they have some workouts. IIRC, he does a good deal of high quality speed & drills with emphasis on that and not quantity of running, but I'll check later.

any updates?

Thanks for replying guys

“I came to Brother Colm’s camp as a 400m runner, also doing decathlon. This is common in Kenya – the athletes who are not distance runners often do decathlon. But the pole vaulting is not so easy! There are no good mats and the level is not high. But I tried!”

Wow - I'd love to know what marks he ended up hitting for the decathlon events.

Oops sorry I completely forgot to check last night. I'll take a look at home tonight.

surethingmate wrote:

Can anyone post any info on his training with either Tempo or Colm?

kid, you won't become the next wr holder just because you follow the guy's workout routine. Give it up.

From More Fire by Tanser (poorly edited, but a great read with many gems, highly recommended).

"Training to win the Junior World Championships [800m]

Monday

6 AM 6K easy jogging

10 AM 40 min. at medium speed

4:30 PM Plyometrics and field exercises, some strides and foot pattern running

Tuesday

6 AM 6K easy jogging

10 AM 10x120m up hill sprints

4 PM 30 min. easy jog

Wednesday

6 AM 8K easy jogging

10 AM Working on a field technique, running technique, lots of stride type drills pushing very low, and plyometrics

PM Pilates class working mainly on core strength, 40 min. [presumably running]

Thursday

6 AM 6K easy

10 AM 4x600m in 1:30 with 90 seconds rest

5x400m in 56-58 seconds with 90 seconds rest

4x300m in 39-40 seconds with 60 seconds rest

2-4x200m in 25-26 with 60 seconds rest

Run to an from the track, 3K

PM Rest

Saturday

6 AM 8K slow in 40 min.

10 AM Long Run 1:20 min followed by stretching

Sunday Total rest"

As you can see, lots of drill and plyometric sessions to work of form. This was when he was a junior athlete and the program was "centered on perfecting (Rudisha's)form and developing the talent slowly". No doubt the track workout paces have come down substantially.

What 800 time did he run as a junior?

Born 17th of Dec 1988

2006 1:46.3hA 6 Nairobi 1 Jul

2007 1:44.15 1 VD Bruxelles 14 Sep

2008 1:43.72 2 Bislett Oslo 6 Jun

2009 1:42.01 AR 1rA Rieti 2009 Rieti 6 Sep

2010 1:41.09 WR 1 ISTAF Berlin 22 Aug

His 21 so his still a junior..