Centro 3x800 workout

This workout is a pretty standard miler workout. 1:54 is roughly his mile pace. it can be done all at mile pace (1:54 for centro), or (3s slower, @mile pace, 3s faster). The later is exactly what oldsub4 has said they used to do in the old sub 1:50 thread. http://www.letsrun.com/forum/flat_read.php?thread=2669719

I ran with Jim Spivey at Indiana. He definitely had similar workouts in college, once going 1:49 in practice.

He's posted a number of his best workouts on his website here:

http://www.jimspivey.com/topworkouts.html

9 x 800 with 1 min rest after first rep then 15 seconds more rest each rep (ie. 1:15 after 2nd, 1:30 after 3rd, 1:45 after 4th...)

2:11, 2:09, 2:07, 2:05, 2:03, 2:00, 2:01, 2:00, 1:48.9!

http://www.flotrack.org/video/799141-driven-alan-webb-9x800-workout-bonus-clip

Webb Was Better wrote:

9 x 800 with 1 min rest after first rep then 15 seconds more rest each rep (ie. 1:15 after 2nd, 1:30 after 3rd, 1:45 after 4th...)

2:11, 2:09, 2:07, 2:05, 2:03, 2:00, 2:01, 2:00, 1:48.9!

http://www.flotrack.org/video/799141-driven-alan-webb-9x800-workout-bonus-clip

As far as American Middle Distance is concerned, I really don't think it gets much better than this. Obviously Webb didn't have sustained success and you could certainly postulate that workouts like this could have been the reason for that but none the less...wow

Spivey's workout is the best I have ever seen (other than Coe's famous 800s)

The sheer volume is amazing, and then to finish like that! Centro's is great, but it really is only one super hard 800 after two at race pace, so he was not exhausted after the first two.

F in reading comprehension! I thought the 9x800 was Spivey, not Webb.

But still the best. I guess that helps explain his range at his best.

wesfubs wrote:

Impressive workout for sure. But after watching Makhloufi's workout everything just seems 2nd rate.

https://www.youtube.com/watch?v=wH0IV2EF1-E

If Makhloufi is running sub 1:45 800s on his own in his preparation like that, and Kiprop is handling him with complete ease, what the hell is Kiprop capable of?

Komen.

1997

The week of training a week after his 7:58 2M WR.

Note his 6/27 workout:

- 6/22/97

AM: 30 'warm-up + 3x (3x600m)

1 - 1'25, 1'27, 1'30.

2 - 1'27, 1'27, 1'28

3 - 1'25, 1'25, 1'27 p. 1'30 3 'bursts mdz

PM: 40 '

- 6/23/97 and 6/24/97: 60' and 45' runs

- 6/25/97

AM: 30 'warm-up +

200m - 25 "

400m - 54 '

600m - 1'25,

800m - 1'54,

600m - 1'25,

400m - 54 "p.2 '

PM: 40 '

- 6/26/97: 45 '

- 6/27/97

AM: 30 'warm-up +

1600m - 3'54,

1200m - 2'54,

800m - 1'54, p. 3 '

PM: 40 '

- 6/28/97: 60 '

- 6/29/97

AM: 30 'warm-up + 3x (4x400)

1 - 56,58,59,58

2 - 54,56,58,59

3 - 60,58,59,60 p. 1 'and 3' bursts mdz

PM: 40 '

http://translate.google.com/translate?sl=auto&tl=en&js=n&prev=_t&hl=en&ie=UTF-8&eotf=1&u=http%3A%2F%2Fbieganie.pl%2F%3Fcat%3D2%26id%3D468%26show%3D1

another canuck wrote:

(Webb's) workout is the best I have ever seen (other than Coe's famous 800s)

The sheer volume is amazing, and then to finish like that! Centro's is great, but it really is only one super hard 800 after two at race pace, so he was not exhausted after the first two.

Um, ever hear of Galen Rupp?

2-mile 8:07.41 -( New American indoor record)

Rest 15 minutes

5 x mile (400m jog in-between) 4:21, 4:20, 4:20, 4:16, and 4:01

6.25 x 800 at 2:01.2 ~ with NO REST

Who cares, hardest or 100th hardest workout? As Napoleon Dynamite would say, "how could you ever know that?" People don't hammer equally hard in training. Also, the race results are all that ever matters. He's fit, he's undefeated, he's confident, he knows how to race. Go Centro!

quite impressive wrote:

3x800 with 4:00 rest

1:57 / 1:54 1:51

Starting over mile pace, finishing faster.

Is this the hardest mile pace workout ever documented?

I'm sure everyone since your original post has said this but....

Come on man. Coe.

Noah ngeny did 8*800m @1:52 with 2 min rest, Hicham Elgrowth did 4*800m @ 1:48 with 2 min rest before his 3:26 and K.Bekele did 10*400m @53 sec with 90 sec rest.

ouuz wrote:

4 minutes is a lot of rest. Where was this documented?

No matter what Centro or Rupp run, no matter what medals they've won, a huge percentage of LR regulars will always allow their petty jealousy to shine through in some fashion.

Centro silver and bronze wrote:

No matter what Centro or Rupp run, no matter what medals they've won, a huge percentage of LR regulars will always allow their petty jealousy to shine through in some fashion.

It's not jealousy. Those guys just have zero charisma whatsoever. Centro acts and looks like the guy who really wanted to be cool, but got put in a locker in high school. Rupp talks just like he was abducted in middle school and then never achieved social capacities past being in middle school. Why are america's top distance runners such dweebs? None of these people are interesting. This is part of the reason no one follows the sport.

Measured with a car wrote:

gateshead83 wrote:

I know. He admitted it. Still thats 6 to 8 of those with less than 2 minutes rest.

Measured on a road with a slight downhill by a car driven by a quirky old man with thick glasses who never coached anyone else, using a mechanical stopwatch made of metal. Yeah I get it.

there was more than one meet wrote:

It's not jealousy. Those guys just have zero charisma whatsoever. Centro acts and looks like the guy who really wanted to be cool, but got put in a locker in high school. Rupp talks just like he was abducted in middle school and then never achieved social capacities past being in middle school. Why are america's top distance runners such dweebs? None of these people are interesting. This is part of the reason no one follows the sport.

But that describes most of the running population to a 't.' Why deny what we are?

Honestly the workout doesn't sound that impressive for someone of Centro's caliber.

1:58 is pretty much a jog. So he did two 800s after a warmup. One of the two was pretty fast.

I'm in 4:45 mile shape. I would have no problem running 2:27, 2:22, 2:18 with 4 minutes rest.