Kipchoge pre-London workout: UNREAL

It's actually not that crazy at all. He ran 8xmile between 4:36 and 4:40. Then 8x400 in 61-62.

You've got to remember that Kipchoge's marathon pace is 4'41 per mile (or 4'35 if you count Breaking2). So, he basically did 8xmile a bit faster than marathon pace with some speed at the end. Factoring in the altitude, it was probably more like 8xmile at half marathon pace, with the 8x400 after.

I'm actually more impressed that he still has the speed to run 60-61 with short rest pretty comfortably in the middle of marathon training. I'd love to see him take a crack at the HM world record.

What was the rest?

It’s all in the ugali

Where is that location, Eldoret or Kaptagat ?

Does not look like that small track location in Iten where I went in 2009.

I am guessing, the university track in Eldoret ?

hjbkn wrote:

It's actually not that crazy at all. He ran 8xmile between 4:36 and 4:40. Then 8x400 in 61-62.

You've got to remember that Kipchoge's marathon pace is 4'41 per mile (or 4'35 if you count Breaking2). So, he basically did 8xmile a bit faster than marathon pace with some speed at the end. Factoring in the altitude, it was probably more like 8xmile at half marathon pace, with the 8x400 after.

I'm actually more impressed that he still has the speed to run 60-61 with short rest pretty comfortably in the middle of marathon training. I'd love to see him take a crack at the HM world record.

on a cinder track

hjbkn wrote:

I'm actually more impressed that he still has the speed to run 60-61 with short rest pretty comfortably in the middle of marathon training. I'd love to see him take a crack at the HM world record.

Canova said 'you don't have to lose what you already have.' Eliud probably does speed workouts every so often during marathon training.

Which one is kipchoge?

Boots on the ground. wrote:

Which one is kipchoge?

The one that's almost always leading, except in the first couple shots. Black shoes, black shorts, white tshirt.

I run 20 minuets for 5k, yet I can’t run 500m in their mile pace (4:36 mile) and can’t run 200m in their lap pace (400m in 61)

Well, 20 minutes for 5k isn't indicative of much speed. I'm not much faster either.

Echoing an earlier post -- not sure why you consider this to be so impressive. There are a couple dozen other runners doing the same exact workout, most of them not world-class. So clearly not one of Kipchoge's harder workouts...

I think that at 8000 ft 8x 1mile is done at their Lactic threshold so yes Half Marathon pace or better Half Marathon effort.

The pace here is quite near Kipchoge Marathon pace 2'55/km or 4'41/mile but I think (also if they are used to train at altitude)

that the altitude make them go slower of about 5 seconds /km.

While the 8 x 400 is done at their Vo2 max or 5000 pace.

So yes not so crazy like a single workout for those type of elite runners.

What is crazy is the simplicity but yet great consistence of Patrick Sang training program. Nowdays is stronger training group in the world with people like Kamworor , Kipchoge and Abel Kirui that in London I think he has done one of the best race

of his career considering the insane fast pace of first half and the hot temperature.

Usually they follow a 2 weeks cycle program with 3 quality workout for week like:

monday track workouts

wednesday long run one week 30 k , the following week 40 k

friday fartlek 25-30/1/1 or 13-15/3/1

maybe the 10x400 in 60-62 is way faster than 5000 pace , considering the altitutude .

but wait wrote:

Echoing an earlier post -- not sure why you consider this to be so impressive. There are a couple dozen other runners doing the same exact workout, most of them not world-class. So clearly not one of Kipchoge's harder workouts...

I agree, Kenyans are over rated. Not a quality workout at all.

hjbkn wrote:

It's actually not that crazy at all. He ran 8xmile between 4:36 and 4:40. Then 8x400 in 61-62.

You've got to remember that Kipchoge's marathon pace is 4'41 per mile (or 4'35 if you count Breaking2).

Not at 8000 feet! I don't have enough experience to suggest a conversion, but 4:40 must be at least equivalent to a sub 4:30 at sea level.

That's if it really is 8000 feet. Nobody has confirmed yet.

Why does every video need soulful gangsta rap to give it more cred?

Kipchoge is comitting the ultimate letsrun sin in this video... he is walking between reps!

ain't that thug enough? wrote:

Why does every video need soulful gangsta rap to give it more cred?

I know. So obnoxious.

Crazy to see Kipchoge doing 400s to prepare for a marathon. I guess when you're only running for 2 hours and a few a minutes, you need that speed element.