Workouts for an unstoppable kick in the 3000

cbenson4 wrote:

well,. wrote:

You clearly didn´t watch the 2007 WC 10000m where Sihine clearly was fitter than Bekele and was almost able to run away from him but was still outsprinted in the end.

Sihine last 400 splits - 26/32

Bekele last 400 splits - 27/27

Exactly what I said.

I am not much of an explosive athlete and therefore my kick left much to be desired. However what I did to develop a kick was to do hill sprints after every run and kick at the end of every run. I went from never has a a chance to has a chance in the last 200m.

Going to disagree with this. It is not primarily an aerobic issue, it is a muscular power issue. Your argument is no different than the one FloJo made when she said she was going to move up to the 5k... how did that end?

"A great session if you have a few friends around is "tactical 300s'. Do maybe half a dozen, with long rests. Before each, draw straws or get a friend/coach to nomimate someone as the kicker. The group starts off at a cruise, and at some point the kicker has to make a move, and the others have to respond quickly and stay in touch. Not knowing who it's going to be makes it really fun. Ease off with 50m to go as you have other reps to come after."

I just wanted to quote euro donkey on this, I only did this once in high school but it's such a great idea IMO

Sihine may not have had the same sprint speed as Bekele, but he wasn't fitter than him either. They ran a 10k and Bekele won the race. He was fitter for the 10k. Had they run 26:40 pace I'm sure the result would have been the same, but conditions were abysmal in Osaka.

In a marathon on that day, I bet Sihine would have won.

I'm also skeptical that Sihine ever really got close to breaking Bekele on that day, though. I think Bekele let him get a few meters because he just had that much confidence in his kick. He could have stayed right on his butt if he'd wanted to.

Letsrun. The one place in the world where a thread like "Workouts for an unstoppable kick in the 3000" exist.

Train for it. Its that simple.

You will be tired at the end of your 3000 then you want to run a blazing last 200, so train to do so.

Wrap up a long strength workout with some all out 150s/200s with a long rest, focus on going fast.

After easy runs do sets of 150s with 50 run, 50 stride, 50 sprint.

Everyone has a sprinting speed, not everyone can use it at the end of a race. Its an exhausting feeling that you need to be prepared to feel. If you can go there in a workout, you can do it in a race when the time is right.

cbenson4 wrote:

No offense man but it sounds like you like to throw in a lot of excuses when you're recapping things

it's just a way of interpreting events that sustains belief that it can be different next time- and to the OP's credit, he/she is asking for ideas to do something different. Excuses without action would be weak- but this OP is ready to work and make changes.