Amazing Training samples of Ethiopians, Kenyans, Tadese, Farah, and el Geurrouj

I've heard that El Guerrouj would do a daily morning 10 miler starting at 5:00 pace and ending at 4:30 pace.

El G:

10 x 400m between 53-54 seconds with only 30 seconds recovery.

10 x 300 m in 35-36 seconds

Source:

Marco Veledíaz

Mexico City,Mexico

marco_velediaz@infosel.net.mx

Khalid Skah:

20 x 400 meter hills in the morning and

20 x 400 meters in the afternoon on the track in around 58 – 63 seconds.

2 sessions of hill work each week, year around

Fartleks: 5-4-3-2-1-2-3-4-5 minutes reps

Other VO2max:

6-8x1000 meters/3x2000 meters/3000-2000-2x1000-2x500/2000-1000-2x500 meters.

Source: Marius Bakken

Bekele:

An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and

Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around

2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45.

Source: "My .02"

10 x 300m in 36 seconds?

Lol could Michael Johnson or Rudisha even do that workout?

Why the hell would Michael Johnson be able to do that workout

Here is more on his training with a link:

http://www.mariusbakken.com/training-corner/maroccan-training-el-guerrouj.html

Race Pace

10 x 400m between 53-54 seconds with only 30 seconds recovery. He gets help from a “rabbit” the last 200 m in each repetition.

Speed work

10 x 300 m in 35-36 seconds with surges and help from a “rabbit”.

6 x 500 m with surges and help from a “rabbit” the first 300 m in each repetition.

From this moment the help from the “rabbit” becomes very important, because he is approaching to the competitive period. He likes this type of sessions, they make him feel like in a race: with unexpected changes of pace, he improves his reaction every time that the “rabbit” accelerates.

Thanks to workout champ if you know of other sessions or workouts please can you add more and get other people to add more workouts but i do confess to having heard that one before

cmurph wrote:

Why the hell would Michael Johnson be able to do that workout

Because he ran 400m in 43 seconds. And because his coach focused on strength and endurance, didn't he? Why do you think that is so absurd?

Could be worse wrote:

cmurph wrote:

Why the hell would Michael Johnson be able to do that workout

Because he ran 400m in 43 seconds. And because his coach focused on strength and endurance, didn't he? Why do you think that is so absurd?

He could probably do 20x400 in 60 seconds too, right? After all, he can run a 400 in 43 seconds and his coach focused on strength and endurance. Yep, I'm sure a 200/400 runner could do a mile workout just as well as the fastest miler in history

cmurph wrote:

Could be worse wrote:

Because he ran 400m in 43 seconds. And because his coach focused on strength and endurance, didn't he? Why do you think that is so absurd?

He could probably do 20x400 in 60 seconds too, right? After all, he can run a 400 in 43 seconds and his coach focused on strength and endurance. Yep, I'm sure a 200/400 runner could do a mile workout just as well as the fastest miler in history

I didn't say anything like 20x400 in 60 seconds. Why are you being so condescending? You're not even providing anything to back up your viewpoint.

10x300m doesn't sound like too much for a 400m runner who might incorporate 800s and 1000s in training. 20x400m is an entirely different workout and probably stresses completely different energy systems than 10x300m.

Can you stop discussing johnson (yes i accept he is the GOAT of long sprints) and add more middle and long distance sessions to this discussion

Lydiard=genius wrote:

Thanks to workout champ if you know of other sessions or workouts please can you add more and get other people to add more workouts but i do confess to having heard that one before

How about you post the one's that you've heard then?

Lydiard=genius wrote:

Can you stop discussing johnson (yes i accept he is the GOAT of long sprints) and add more middle and long distance sessions to this discussion

Gotcha, but could you tell us where you got that 10x300m in 35-36 second workout? That would indicate that El G had some serious wheels. Like at least 46 sec 400m speed, no? Why on Earth do people think he had no sprinting ability?

Fine the one at the top geb 3/5 x 2000,6_10 x 1000, 1000+800+400+300+200, 2 x 5000, farah 8 x 1200 15 x 200 tadese 3 x 6 x 600, 3 x 4000, 5 x 2000, don't remember how many times 1000+400(the same but +400 and +200)bekele 4 x 2000 + 1x1000 el g 20x400 el g 6-10 x 1000 4/5 x 2000,

1000+200 800+200 600+200 400+200 200+200 Just put on everything you know

here is link to that workout:

http://www.mariusbakken.com/training-corner/maroccan-training-el-guerrouj.html

Could be worse wrote:

Lydiard=genius wrote:

Can you stop discussing johnson (yes i accept he is the GOAT of long sprints) and add more middle and long distance sessions to this discussion

Gotcha, but could you tell us where you got that 10x300m in 35-36 second workout? That would indicate that El G had some serious wheels. Like at least 46 sec 400m speed, no? Why on Earth do people think he had no sprinting ability?

It just proves how well EPO works.

Paul Tergat late workout just 3 days before his 5th WCCC title.

fartlek 10X4min w/1min jog

Really can you quote the source where you found this and give anything else you know on tergat and the people listed at the top of my post

Hey thanks for all the help on this thread.

Lydiard=genius wrote:

Really can you quote the source where you found this and give anything else you know on tergat and the people listed at the top of my post

Cross Country Training of Kenyan Paul Tergat:

Sunday

6:00 a.m. 60 min at 5:40 pace

10:00 a.m. 45 min at 5:40 pace

Monday

6:00 a.m 12 miles at 5:20 pace

10:00 a.m 5 miles at 4:50 pace, then 15 x 200m hills

Tuesday

6:00 a.m 9 miles in 5:30 pace

10:00 a.m 9 miles at 4:50 pace

Wednesday

6:00 a.m 14 miles at 5:40 pace

10:00 a.m 6 miles easy

Thursday

6:00 a.m 9 miles at 4:50 pace,

then 20 strides practicing form

10:00 a.m 9 miles fartlek

Friday

6:00 a.m 9 miles in 4:50 pace

10:00 a.m 5 miles at 7:00 pace

Saturday

6:00 a.m 7 miles at 7:00 pace

10:00 a.m Off

Sunday

12 miles at 6:00 pace

9 miles fartlek is 10X4min w/1min/jog

Coached by italian Gabriele Rosa.

Comment: Tergat didn´t long runs at all. He starts long runs only when the main goal moved from cross, 10k and HM to marathon.