JUST SAW RUPP RUN THIS WORKOUT AND WOW HE IS FIT

TrackCoach wrote:

A good workout when you are looking to run a fast mile, while at the same time looking to run fast at a longer distance a few weeks later. Basically, they are going after 2 birds, which makes this is a smart move on Rupp and AlSal's part.

For those goals, the Shaheen workout above would be much better. But it's possible Rupp couldn't complete that.

the rupp regimine wrote:

Centro has voiced that 3:50 may be possible now. I bet you Centro doesn't have a second over Rupp in a fast mile, if any.

So because Centro said he might be able to do 3:49, and because you think Rupp can come within a second of Centro, Rupp is good for 3:50? I like your logic but disagree with both of the major underlying assumptions (Centro 3:49 and Rupp

Shannon Sullivan wrote:

In swimming that is called a GOAL SET workout. It is the most under used workout in the American running scene. It is a stable in swimming. The long (15 minute) in the key. Complete recovery. Coach Brent Haley at LARGO HIGH had us doing similar workouts as far back as 1969. LARGO won 10 Florida cross country state meets.

*Staple.

Can you give a swimming example? Genuinely curious.

Canova>God wrote:

I have heard of Canova's milers doing workouts like 3 by 1000m at race pace with 6-8 min rest at 1500m pace. This seems to be similar to the workout Rupp did only his was more geared towards the 3k.

Well, yes, it WOULD be similar.

If Rupp was going 15 seconds faster per repeat.

On half the rest.

cat killed by curiosity wrote:

hey Duck, I think i did this years ago. was taught that it was 3 laps, 4mi, 3laps, 4mi, 3laps, going 3k/5k/10K pace on the first 3 laps, straight into 4mi tempo (or 5sec slower than tempo), then 3laps at 5K, then 4mi at tempo or slightly faster, then 10k/5k/3k pace on last 3 laps. all continuous. bitch of a workout, iirc. thanks for shedding light.

A Duck wrote:

Classic Oregon work out.

The 30th Avenue "drill" work out was tougher, imo.

You got it.

Only work out I've ever done where I actually hallucinated.

...Saw more than one teammate run all of the 1200's in under 3:06

Obvously not the same but similar. The concept seems similar only Rupp's was scaled up.

Obviously

Long intervals at race pace with a large period of recovery.

rupp-certified saladbar wrote:

Good point. Shaheen was a monster compared to Rupp, who I doubt could do this workout.

Do you have a link describing this workout, by the way? Shaheen is one of my all-time favorites.

It was mentioned in this Canova thread:

Thanks! And thanks to Curiousity and A Duck for the workout info above. Impressive stuff.

rupp-certified saladbar wrote:

the rupp regimine wrote:

Centro has voiced that 3:50 may be possible now. I bet you Centro doesn't have a second over Rupp in a fast mile, if any.

So because Centro said he might be able to do 3:49, and because you think Rupp can come within a second of Centro, Rupp is good for 3:50? I like your logic but disagree with both of the major underlying assumptions (Centro 3:49 and Rupp

Well...?

A Duck wrote:

cat killed by curiosity wrote:

hey Duck, I think i did this years ago. was taught that it was 3 laps, 4mi, 3laps, 4mi, 3laps, going 3k/5k/10K pace on the first 3 laps, straight into 4mi tempo (or 5sec slower than tempo), then 3laps at 5K, then 4mi at tempo or slightly faster, then 10k/5k/3k pace on last 3 laps. all continuous. bitch of a workout, iirc. thanks for shedding light.

You got it.

Only work out I've ever done where I actually hallucinated.

...Saw more than one teammate run all of the 1200's in under 3:06

Dellinger changed it to a more controlled workout in the mid-80s. Maybe he was concerned with runners getting injured. We had to run the first 1200 with splits of 60-65-70, middle 1200 65-65-65, and the last 1200 70-65-60.

So because Centro said he might be able to do 3:49, and because you think Rupp can come within a second of Centro, Rupp is good for 3:50? I like your logic but disagree with both of the major underlying assumptions (Centro 3:49 and Rupp

=====

Rupp 3:50i completely solo in January, I don't see why that's surpises some people, this is after all Rupp who showed he could double/triple races and still be on par with Centro (bronze WC) and Wheating (3:30) in the 1500m his senior year of college.

webfoot wrote:

A Duck wrote:

You got it.

Only work out I've ever done where I actually hallucinated.

...Saw more than one teammate run all of the 1200's in under 3:06

Dellinger changed it to a more controlled workout in the mid-80s. Maybe he was concerned with runners getting injured. We had to run the first 1200 with splits of 60-65-70, middle 1200 65-65-65, and the last 1200 70-65-60.

Did he explain the principles behind it?

3 x 4 minute miles is a great workout. that's ultra elite territory.

rod dixon saw pre run a couple of 358 mile repeats, google it for more info.

dixon himself, reported by arch jelley ran a couple of solo sub 4 minute miles on grass at the auckland domain.

those guys dixon walker and pre, viren if paced right, peaked right would go close to 13 flat for a 5k.

i guy like rono would go 12"5x for sure, with any real method to his madness.

such is life back then, they never laid down the times.

even a coe never cam close to running his best 1500.

Commenting on any one workout is foolish. No single workout makes that much difference to performance ; we all know it,s the cumulative effect of months of work that produces the performance.

Considering this workout. clearly very impressive as atune up before some important race at 3000m and above. Interestingly it bears lots of similarities with workouts suggested by British great from the 1950s Gordon Pirie. He recommends such workouts in the summer months AFTER many months of endurance work based mainly around classic interval training based on the 180/120 heart rate. Pirie says that in workouts such as these the rest interval is not important ; take whatever you need. Towards the end of the interval do a mini warmup of jogging and a few gentle strides. (only an idiot would think Rupp or anyone else would just stand around for 15 minutes! That would really prepare the body for the next rep!!

Rupputation wrote:

This was the message I got from a friend who trains with Salazar. I am not going to repeat who my friend is for her protection. So don't even ask. But this is the report of the workout. 3x 1600 in 4:02,4:01,3:59 with 15 minute rest between repeats.

So where does this put Rupp over 5,000m, assuming he has a solid base behind him?

About a year behind the competition for this year's record attempt?

I know that workout is now a year old but I have to ask - did he look relaxed?