Most Famous Workouts

Geao wrote:

Malmo, know of any great workouts from you or other elites that you could add?

Sure.

6am. Cold, dark and rainy. Five to ten miles easy. The greatest and most important workout I know of. I've done thousands of them.

malmo wrote:

Geao wrote:

Malmo, know of any great workouts from you or other elites that you could add?

Sure.

6am. Cold, dark and rainy. Five to ten miles easy. The greatest and most important workout I know of. I've done thousands of them.

Malmo, you are the #1 poster on this board, imho.

BUT, you are also the #1 thread killer as well.

What the hell has made you so bitter. Jesus, none of these workouts would be possible without the miserable morning run, anyone of value reading these threads knows that. How about you just go with it sometimes ....

Canova's group long tempo. 40km 7,000 ft rolling terrain. Abel kirui, Moses mosop, Wilson kipsang and probably some others running 2:0x. I believe kipsang or mosop got down to 2:03?

SomeCoach wrote:

malmo wrote:

Sure.

6am. Cold, dark and rainy. Five to ten miles easy. The greatest and most important workout I know of. I've done thousands of them.

Malmo, you are the #1 poster on this board, imho.

BUT, you are also the #1 thread killer as well.

What the hell has made you so bitter. Jesus, none of these workouts would be possible without the miserable morning run, anyone of value reading these threads knows that. How about you just go with it sometimes ....

Whatever is bothering you get help. How do you go from my post to "bitter"? Also, "miserable" is not compatible with the training experience. If training is miserable then you are either doing it wrong, have the wrong coaching, or else you need a break.

Here are a few that I can think of that haven't been mentioned:

Pre in 1972 between the Trials and the Olympics:

4x1200m (3:12, 3:09, 3:06, 3:00), 3x1600m (4:20, 4:16, 4:08), I think 400m jog, then some kind of cut-downs

Shaheen's special block in 2006:

AM: 4x1600m (3:57-3:59, 4:30 rest)

PM: 2x5x300m (37-39, 50 sec rest between intervals, 5 min between sets)

Kevin Sullivan:

800m-600m-600m-800m (1:55, 1:25, 1:25, 1:54, 400m jog) indoors

Others in my top list include Webb's Michigan, Ritz's 10-mile, Coe's 6x800m, and Komen's 1600m-1200m-800m-400m

malmo:my 25 x 200m with 30 seconds rest was a standing rest. so not at all like 30/30s. it was hands on knees, suck air, mentally prepare...go x 25 or until you couldn't do any more at 27-28 seconds.it was an all-out effort. no "keep your form" or "stay within yourself".you did it to suffer and you suffered.

malmo wrote:

no, sorry wrote:

i did 25 x 200m @ 27 with 30 seconds rest twice in college on our indoor track with a teammate. was used as an anaerobic measure for our coach to gauge our fitness. i was only a 1:52-3 800m runner too. it was very painful, but much easier than 400's with short rest

Complete BS. Bill Dellinger figured if you could run 16 30/30s you were ready for 4:00.

Marathoners wrote:

Other Ritzenhein legends:

24 Miles @ 5:10 pace

9x1600 with 400 jog in 4:20

10 Mile tempo in 45:03 (4:30 pace)

Salazar and Hudson give credibility to these workouts.

Bill Rodgers fable from '75:

10x2mile in 9:25

No wonder why ritz was always hurt. Racing those workouts. That 10 miler especially had to have been race mode. I mean I guess half marathon pace for him but 10 miles at half pace is crazy town.

No sorry, you don't know what 30/30s are. You surely couldn't run 25 of 27/30s.

This ain't my first rodeo, Son.

Agree, I did 20x200 with 30sec rec and ave 28.8 when I was running 1:47/3:40 and I was sadly a better trainer that racer, so I can't see a 1:52 guy doing 5 more and running 1 sec quicker. I'd venture to say 10 in 27 with 60sec rec would be difficult for a 1:52 guy.

Hood and I did 3x10x200 with 60sec and 3min rec in 27/28 on the Stanford track in 1999, and that was solid.

malmo.

i don't know what 30/30s are. i never ran them, never ran around any runners/coaches who used them in their training when i competed in high school and college. so, you are indeed 100% correct on that part of your post.

what i'm saying is that i did twenty-five times 200 meters at 27-28 pace on an indoor 200m track with 30 seconds of standing rest between each rep. this was spring of 2002 and spring of 2003. I averaged just under 28 seconds per repeat and had a coach yelling at my teammate and i the last 10 when we were hurting so terribly.

(i ran 48 seconds in the open 400m in college. i ran 22.9, 49.7, and 1:54 in high school. I probably did sets of 200m intervals 1-2 times per week in high school track. so....my body was very in-tune w/ running 200's at 26-28 second pace)

that is all. i respect your running achievements, running wisdom.... as well as your extreme stubbornness. don't call me son

Khalid Skah was in San Francisco for a few days about 25-27 years ago. He did 10 x 400 in 55 (200 rest) at Kezar.

So now we're at "27-28 seconds" and "x25 or until you can't do any more". Waiting for "self timed with rolling start" and "started out at 30s rest" before we get somewhere closer to the truth

Sorry you didn't run 25x200 @27s with 30s rest.

"My favorite workout was the 30-30's. This was a workout to build speed, mind over pain, and confidence. We would do a regular workout, then do a 3 to 5 mile jog. End up back at the track to run a 200 in 30s. Jog a circle for 30 seconds of rest, then another 200 at 30 seconds. No standing around during the rest. This workout was a beast of a way to finish up an already hard workout. Typically we did 8 to 12 repeats."

http://www.letsrun.com/forum/flat_read.php?thread=1273791&page=0#ixzz3heqW6HK5

According to interview in L'Equipe mag at end of 81, Coe did 6 x 800 with 90 sec rest between each, the first 5 in 1:50, the last in 1:46.

Stoned wrote:

According to interview in L'Equipe mag at end of 81, Coe did 6 x 800 with 90 sec rest between each, the first 5 in 1:50, the last in 1:46.

This workout gets faster and faster every time someone mentions it. Wait twenty years more and he broke 1,40 on the last one.

no, sorry wrote:

20 400's at 57 sounds brutal.

i did 25 x 200m @ 27 with 30 seconds rest twice in college on our indoor track with a teammate. was used as an anaerobic measure for our coach to gauge our fitness. i was only a 1:52-3 800m runner too. it was very painful, but much easier than 400's with short rest

so, as a medicore runner, i don't think it belongs on the list

Buuuuuuullsh*t!

Out of some myth :

a) Some session of Shaheen :

1) Special block in 2006 in Kasarani (1700m altitude) :

Morning : 4 x 1600m (rec. 4'25" >`` 4'41") in 3'57"2 - 3'59"0 - 3'58"8 - 3'56"8

Afternoon : 2 x [ 5 x 300m ] rec. among tests 50", among sets 2'50" (500m jogging) : average first set 38"5 - In the second set : 39"0 - 37"3 - 37"0 - 37"2 - 37"3

This was the reason because I was certain of a new WR in Zurich, that never happened....

2) Chepkoilel (2200m altitude, track od earth), before WR in Brussels 2004 :

4 x [ 1000m + 300m ], rec. between tests 2', among sets 5' :

2'22"2 / 40"6 - 2'23"1 / 39"7 - 2'22"7 / 40"2 - 2'21"0 / 38"8

3) Helsinki, 5 days before WCh 2005 :

2000m / 1600m / 1200m / 800m (rec. 5'55" %%`` 6'22") in :

4'55" (Daham Bashir pacing 3 laps) - 3'54"8 (alone) - 2'53"6 (Daham Bashir pacing the first 800m) - 1'52"0. This session originally provided for a final 400m, but I cancelled it, after looking at the times of the various tests, faster than the plan (5' - 3'58" - 2'56" - 1'54" - 53")

But personally the hardest workouts of Shaheen was in 2005, 6 days after winning Golden Gala in 7'56" : in Iten, he ran 37 km in 2 hr 01', arriving at the end 5' before the selected Kenyan Marathon runners for WCh !

b) Some session of Kenenisa Bekele :

1) In Addis (2300m), two weeks before WR of 12'37", with coach Tolosa :

3 x 1200m (rec. 4') in 2'50" - 2'51" - 2'53"

2) In St. Moritz (1800m), 9 days before WR 10000m in 2005 (Kenenisa told me was not in his best shape, because sick) :

4 x 2000m (rec. 4' %%< 4'30") in 5'10" - 5'12" - 5'11" - 5'12" + 1 x 1000m in 2'27" (this is the real workout, he never ran the workout written above in St. Moritz)

3) In Addis, 10 days before WCh in Osaka (2007) : 8 km on track at the same pace of his WR in 21'04". This was the reason because Kenenisa almost lost WCh by Sihine and Mathati in Osaka...

c) Some session of Moses Mosop :

1) 18 x 1000m (rec. 1'20") in Iten (2400m), 30 days after running in Boston 2:03:06 and two weeks before hie WR of 30 km in Eugene, with the first in 2'45", 16 times 2'42" and the last in 2'36"

2) 10 x 1600m (6 days after 40 km in 2:07'15") in 4’40”1 (1’43”) – 4’36”7 (1’49”) – 4’37”5 (1’57”) – 4’36”2 (1’45”) – 4’38”9 (1’55”) – 4’37”2 (1’51”) –

4’35”3 (2’02”) – 4’30”1 (1’47”) – 4’29”9 (1’55”) – 4’17”8 (2’11”9 + 2’05”9, last lap 61”9) (inside the brackets there is the recovery time)

3) 1 hour of fartlek with 15 times 3' fast alternated with 1' moderate, for 19.8 kms

d) Sessions of long run for Marathon runners :

1) Wilson Kipsang (4 weeks before his WR in Berlin) in Nangili (20 km going + 20 km coming back, altitude 2000 - 2150 - 2000) : 2:03:32

2) Abel Kirui (4 weeks before London 2012, same course) : 2:04:57

3) Tsegaye Mekonnen (4 weeks before winning Dubai 2014) in Addis (Sebeta road, 2000m, asphalt) :

5 x 5 km alternated with 1 km in : 14'32" / 3'18" - 14'26" / 3'16" - 14'33" / 3'21" - 14'18" / 3'26" - 14'08"

4) One session in 1988 in Sestriere of the World Champion of 400m, Schoenlebe from DDR :

3 x 500m (rec. 9'45" - 10'50") in 59"7 - 59"8 - 59"6

When I saw this training, I thought Schoenlebe (44"33 in Rome 1987 for winning WCh) could win Olympics with the new WR. Instead, he ran the heat in 46"6, and ended his career....

Renato Canova wrote:

b) Some session of Kenenisa Bekele :

1) In Addis (2300m), two weeks before WR of 12'37", with coach Tolosa :

3 x 1200m (rec. 4') in 2'50" - 2'51" - 2'53"

2) In St. Moritz (1800m), 9 days before WR 10000m in 2005 (Kenenisa told me was not in his best shape, because sick) :

4 x 2000m (rec. 4' %%< 4'30") in 5'10" - 5'12" - 5'11" - 5'12" + 1 x 1000m in 2'27" (this is the real workout, he never ran the workout written above in St. Moritz)

3) In Addis, 10 days before WCh in Osaka (2007) : 8 km on track at the same pace of his WR in 21'04". This was the reason because Kenenisa almost lost WCh by Sihine and Mathati in Osaka...

.

Those are some insane sessions.... Do you believe that Bekele was capable of running much faster than his world records? If I recall correctly you said he should have been much closer to 26:0x.

What about Pat Porter's mile in Alamosa at altitude when he "saw God?"