Don't know about the source but it's believable, especially with pacers. 3:55 is quick but not insane, it's putting together 4 59's when he can do almost 4 sub 56s in a race. Manageable for a guy like Farah.
Two laps jog is probably 3'-4' between each, HUGE recovery time. He would go into rep two pretty recovery from HR but still feeling it some, but then it's basically just running 59s laps (3k pace ~ VO2 max) for 3:00, 2:30, 2:00 (relatively easy workout).
Things get interesting again at 600. That's pretty tough. I think 1:46.xx 800 pace, or 53.x 400 pace. Very hard rep, but doable, especially after 3 not especially challenging reps. Then he finishes it off with an all out 400, then an all out 200.
Put into terms for any runner:
4' @ 7' PR pace
3' @ 7' PR pace
2:30 @ 7' PR pace
2:00 @ 7' PR pace
80s @ 2' PR pace (basically 800 pace)
All out 400m
All out 200m
3-4' slow jog between each rep.
2 laps jog almost certainly means more like 5 minutes. and maybe a shoe change now and then
believable workout for Farah. basically starting at 3k pace and getting faster, with full recovery.
reed wrote:
2 laps jog almost certainly means more like 5 minutes. and maybe a shoe change now and then
believable workout for Farah. basically starting at 3k pace and getting faster, with full recovery.
5' isn't really full recovery, but it's still a helluva lot.
5' seems pretty generous though, I can't really see Farah jogging 10' pace around the track...unless that generally assumes sort of chilling after the rep before gradually easing into a jog.
Either way, we both agree it's believable.