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    • Ouray Chalet
      • Kipchoge Training in detail (link) 9/20/2017 11:04PM
      • Ouray Chalet
      • Here is the ~ 1 month of training for Kipchoge in Kaptagat prior to Berlin this weekend. Interesting that his fast days (excluding the 400m and 800m sessions) are all around marathon goal pace. This should generate some very interesting discussion:

        http://www.sweatelite.co/eliud...d-attempt/
    • Vo2Runners
      • RE: Kipchoge Training in detail (link) 9/20/2017 11:25PM - in reply to Ouray Chalet
      • Vo2Runners
      • 40km in 2:15 ... 10 days before race day

        how many Americans are out there doing a 24m long run that close to race day
    • carlos mencialis
      • RE: Kipchoge Training in detail (link) 9/20/2017 11:26PM - in reply to Ouray Chalet
      • carlos mencialis
      • thanks for the link. Although it does look like he did a few fartlek sessions averaging 2:45/km or 4:25 mile pace, that'd you'd think would be right around half marathon pace for him.

        Comical that 12x400 in 63-64/12-14x800 in 2:10 is an easy workout for him, I'd be happy to keep up for 2 reps for the 400's alone
    • Whipp
      • RE: Kipchoge Training in detail (link) 9/20/2017 11:34PM - in reply to Ouray Chalet
      • Whipp
      • 7-day training weeks, easy-track-easy-long tempo-easy-fartlek-easy. Contrasts with the idea that workouts should take 2-3 easy days in between.

        Not including easy days, Equal parts slower-than-marathon and faster-than-marathon, which not a lot of US runners do (the slower end.

        Mileage comes from long workouts, not long easy running. Probably as much easy running and warm-up/cool down mileage as sub elites.
    • look at me I have a tattoo!
      • RE: Kipchoge Training in detail (link) 9/20/2017 11:36PM - in reply to Vo2Runners
      • look at me I have a tattoo!
      • That's fcking peanuts for someone who is very well capable of a 2:02 marathon. And 10 days before a race it's plausible that he'll reap physiological benefits from the workout and for an athlete like him, to able to recover
    • 5k to Marathon
      • RE: Kipchoge Training in detail (link) 9/20/2017 11:45PM - in reply to Ouray Chalet
      • 5k to Marathon
      • High volume. Tues/Thurs/Saturday workouts/hard efforts (higher frequency than I expected). All the workouts (except 300s and tempos) are at 5k/10kish pace or Half/Marathonish pace effort.

        I know the 80/20 training is big now. From my understanding basically the 80/20 is about an optimal way to train easy/hard based on studies of elite runners and their training patterns. Basically training "easy" 80% of the time is optimal in terms of performance and improvement. But based on Kipchoges training his balance is more like 58/42. I'm guessing its easier to have a higher frequency of "hard" efforts when the majority of your "hard" efforts are at marathon pace? I'm assuming Kipchoge would not follow the pattern in terms of frequency of quality sessions if his focus was training for 5k/10k?

        Thoughts?
    • Ouray Chalet
      • RE: Kipchoge Training in detail (link) 9/21/2017 12:00AM - in reply to carlos mencialis
      • Ouray Chalet
      • Done at altitude, also note that the track for the sessions is dirt, and some fartlek also done on the xc course. This makes the recorded times even a bit faster than they appear. The road for longer run (as described by Coach Canova on previous thread) is also less than ideal. You can read another link regarding the famous forest run here:

        http://www.runblogrun.com/2014...lagat.html
    • The Overexplainer
      • RE: Kipchoge Training in detail (link) 9/21/2017 12:37AM - in reply to Vo2Runners
      • The Overexplainer
      • Vo2Runners wrote:
        40km in 2:15 ... 10 days before race day

        how many Americans are out there doing a 24m long run that close to race day
        ~5:37 pace though. That must not stress him much.
    • The Overexplainer
      • RE: Kipchoge Training in detail (link) 9/21/2017 12:48AM - in reply to The Overexplainer
      • The Overexplainer
      • OK, now I have read the schedule and I see that it was a "tempo" on a tough course. I am surprised that he runs that much on hills and tough, muddy surfaces. I would think that would not be the way to prepare for running endless kilos at 2:55 on flat pavement?

        I realize he and his coach know what they are doing (and know more than I do). I am just surprised.
    • wisenheimer at work
      • RE: Kipchoge Training in detail (link) 9/21/2017 7:48AM - in reply to Vo2Runners
      • wisenheimer at work
      • Vo2Runners wrote:
        40km in 2:15 ... 10 days before race day

        how many Americans are out there doing a 24m long run that close to race day
        not to forget that he did three of this, three 40k tempo runs within a month. one for sure: the marathon distance is nothing terrifying for him.
    • 2miler
      registered
      • RE: Kipchoge Training in detail (link) 9/21/2017 8:51AM - in reply to Whipp
      • 2miler
        registered
      • There's a reason he's good at what he does. Very impressive!
    • the Underexplainer
      • RE: Kipchoge Training in detail (link) 9/21/2017 8:51AM - in reply to The Overexplainer
      • the Underexplainer
      • The Overexplainer wrote:
        OK, now I have read the schedule and I see that it was a "tempo" on a tough course. I am surprised that he runs that much on hills and tough, muddy surfaces. I would think that would not be the way to prepare for running endless kilos at 2:55 on flat pavement?

        I realize he and his coach know what they are doing (and know more than I do). I am just surprised.
        But when the sun comes out it bakes the ground dry and hard. So maybe the best of both worlds?
    • Mkenya Daima
      • RE: Kipchoge Training in detail (link) 9/21/2017 9:56AM - in reply to Ouray Chalet
      • Mkenya Daima
      • Ouray Chalet wrote:
        Here is the ~ 1 month of training for Kipchoge in Kaptagat prior to Berlin this weekend. Interesting that his fast days (excluding the 400m and 800m sessions) are all around marathon goal pace. This should generate some very interesting discussion:

        http://www.sweatelite.co/eliud...d-attempt/
        Ever so simple. Nothing crazy. Very consistent workouts, only building up very little in intensity. But really high mileage. I expected him to be ripping off some crazy workouts. He dances at that target pace of 2:53 - 55, which should deliver some solid time around that 2:02(+-1) mark. Damn!

        Damn!
        "Simplicity is the highest sophistication"
        "Simplicity is exuberant!"
    • Truck
      • RE: Kipchoge Training in detail (link) 9/21/2017 10:04AM - in reply to 5k to Marathon
      • Truck
      • 5k to Marathon wrote:
        High volume. Tues/Thurs/Saturday workouts/hard efforts (higher frequency than I expected). All the workouts (except 300s and tempos) are at 5k/10kish pace or Half/Marathonish pace effort.
        This is a pretty dumb comment. When the tempos are 30-40k, and half the week's workout volume, you can't just ignore it and say all his workouts are Faster than marathon pace.
    • Sledge_hammer
      • RE: Kipchoge Training in detail (link) 9/21/2017 10:15AM - in reply to Ouray Chalet
      • Sledge_hammer
      • PM 10km easy (40mins)
        Isn't it "too easy" for his level? I thought he ran his easy runs at around 5:30 per mile.
    • snow blow
      • RE: Kipchoge Training in detail (link) 9/21/2017 10:18AM - in reply to Ouray Chalet
      • snow blow
      • Quite a few long tempos at a good bit slower than marathon pace. Americans could learn something from this. I think too many Americans run themselves into the ground by doing tempos at their fantasy marathon pace.
    • George213
      • RE: Kipchoge Training in detail (link) 9/21/2017 10:25AM - in reply to snow blow
      • George213
      • snow blow wrote:
        Quite a few long tempos at a good bit slower than marathon pace. Americans could learn something from this. I think too many Americans run themselves into the ground by doing tempos at their fantasy marathon pace.
        I thought of Pikachu's(a member here) training at once.
    • Truck
      • RE: Kipchoge Training in detail (link) 9/21/2017 10:31AM - in reply to snow blow
      • Truck
      • snow blow wrote:
        Quite a few long tempos at a good bit slower than marathon pace. Americans could learn something from this. I think too many Americans run themselves into the ground by doing tempos at their fantasy marathon pace.
        It started with Salazar's "Marathon training is just 10k training with a long run." Many runners think that a weekly 20-23 Mile long run is enough. It doesn't help that a lot of the available literature for "marathoners" is really for hobby joggers, where the focus is building the length of their longest run by race day and the goal is just to finish 26.2 miles.
    • Pikachu
      registered
      • RE: Kipchoge Training in detail (link) 9/21/2017 10:36AM - in reply to George213
      • Pikachu
        registered
      • George213 wrote:
        snow blow wrote:
        Quite a few long tempos at a good bit slower than marathon pace. Americans could learn something from this. I think too many Americans run themselves into the ground by doing tempos at their fantasy marathon pace.
        I thought of Pikachu's(a member here) training at once.
        While I am not on Kipchoge's Level this is ridiculous. I ran a marathon more than one time in low and mid 5:10s per mile over a 6 year span. I never ran a tempo longer than 15k faster than 5:05ish and usually my long tempos (12-15 miles) at MP or slower. And btw... At that time I tried to run 2:13. 40k training PR is something like 2:24. So just check your facts man.

        Pikachu
    • George213
      • RE: Kipchoge Training in detail (link) 9/21/2017 10:43AM - in reply to Pikachu
      • George213
      • Oh, that's not what I meant. I actually wanted to say that your training is similar to Kipchoge's (And that's why "I thought of your training at once" upon checking out his schedule)
        My bad. Could use some work on my communication skills, haha.