Workouts for El G kick

If you train to run 3:26, the kick will come. So just train to run the 1500 faster.

PS. Typically the world record holder does in fact have better "blazing speed" than the people who ran slower than the world record. Thats why they took the world record.

Dont get me wrong, i know he was wicked fast. However Coe's 400m was something like 46.5 if i recall correctly from a relay, while El G's was quited by himself/his coach to be at 49. I'm assuming it was because he didnt have a lightning fast acceleration/last 200m kick that he used his long drive home.

But hell, i've been wrong on a lot of things before

2-4 200s at a hard effort at the end of the workout could do wonders for you and closer to the end of the year when you want to peak start running them all out.

i'm sure el g ran faster than 49

do your striders at the end of the workout.

to kill everyone from 600-700ish out like El G often did just requires being in better shape than anyone else

obvs wrote:

do your striders at the end of the workout.

That's ok for form but try running the last 50m of a hard workout flat out or a long sprint at the end of a long hard run will recreate more what you will experience in a race

You should also add some sort of circuit training or strength training

randybobandy wrote:

i'm sure el g ran faster than 49

Whether he did, or could are two different things. It's unlikely he had many opportunties to. But i agree, if put in a race at his peak, i'm sure he could bust out a high 47. It's always been rumored he did a 1:42 800 in practice or something.

hungry for Moroccan wrote:

So i'm in high school. I know that endurance work can make up for a lot at this level, and to be fair i have a somewhat decent 200m PR (24.5) for high school. Never done a real 400m time trial.

Ok enough, i know that hicham el G didnt have the blazing speed of the previous kings of middle distance Seb Coe and Steve Ovett. I've watched his races and the announcer and myself noted the 600m-500m head to the front and blow away the competition and burn them out. Is there any workouts i can do to simulate this? Essentially i want to capture the last 600m of pushing and burning the kickers out and leaving people in my wake.

Enough exaggeration, what can i do to simulate/capture this?

0/10

It does seem that you just have to be in better shape than everyone in the field to do that... But looking at the general training plans of El G, i noticed he does do 400's. But he also does 500's with surges from a rabbit for speed work. Thanks for the replies, i have a rough idea of what i'll do now...

jjjjjjjjj wrote:

http://members.iinet.net.au/~peterg1/run/el_train.html

there you get a feel for his training. He does lots of jumps, 150m and 300m hill repeats, then in a later phase a lot of 300m and 500m sprints hard. a good deal of strength training as well.

How is Eddy L training going?

El Gerrouj started out as a 5000m runner. Just a few days after his 18th birthday he gained a Bronze medal in the World junior Championships running 13.46 ten seconds slower than winner Haile Gebreselassie.

So he had the endurance, before he moved down to the 1500.

His 'kick' was more of a gradual wind up, speed endurance more than speed.

jjjjjjjjj wrote:

http://members.iinet.net.au/~peterg1/run/el_train.html

there you get a feel for his training. He does lots of jumps, 150m and 300m hill repeats, then in a later phase a lot of 300m and 500m sprints hard. a good deal of strength training as well.

I'd call the jumps, hill repeats, and hard sprints the icing on the cake. Fast 300's are fun.

The hard work here is:

(1) Almost every morning, 30-45 minute run at 5 flat pace or faster - some might even reach 2:50/km which is 4:33 mile pace!

(2) 6x1000 at 3k race pace w/ 2 min rest

(3) 4x2000 at 5k race pace w/ 2 min rest

After this he went 3:48/3:31 indoors. All the other race pace work, sprints, etc. that follows got him down to 3:28 by the end of outdoors, but the very hard aerobic work listed above got him 98% of the way there.

Well he slowed the pace down a bit from those 5/sub 5 miling runs. That training was from late 96 to early 97

He also did hill bounding, which is an important ingredient that a lot of people here are somewhat reluctant to discuss, even though most if not all the top guys do it.

El G reportedly ran 1:43 for 800m in practice. He has closed in 145/46 in 1500 m races before, so undoubtebly he has faster than 49 speed.

I agree with the orginal response. World record holders always have great kicks because when everyone else is hammering they still have a lot left and can go to that next gear, or in the case of El G can start their kick earlier.