Eliud Kipchoge's workout this morning, 9 weeks before London Marathon. Stronger than prior to Berlin?

Keep America Great 2020 wrote:

Dam . . . wrote:

I'd predict he's in shape to run a PB.

*PR

PB

LSDruns wrote:

Kipchoge's easy runs were all between 6:20-6:50 pace in his build-up to Berlin too, that's the way he is operating. Fast sessions fast, easy sessions easy.

His easy runs are about 1:40-2:10 slower than marathon pace. Basically like how most intelligent people do their easy days.

Equivalent hobby jogger paces for sub 3:

6:50 on

8:02 float

9:59 EZ

take note

interesting parts wrote:

LSDruns wrote:

Kipchoge's easy runs were all between 6:20-6:50 pace in his build-up to Berlin too, that's the way he is operating. Fast sessions fast, easy sessions easy.

His easy runs are about 1:40-2:10 slower than marathon pace. Basically like how most intelligent people do their easy days.

However, he can run 800m in 2 minutes. So, most hobby joggers need to add more than 2 minutes...

Mzungu in Iten wrote:

AM Track: 3km warm-up(15min) + 12x(1km fast,1km float) - fast km's averaging 2'50, float km's averaging 3'20, 3km cool down(15min). Total : 30km in 1h34min

PM : 12km easy(50min)

------------------------------

Day's total 42km, altitude AM 2100m, PM 2400m. Weather : AM +12C, cloudy , PM +19C, cloudy

Before the 2 hours attempt he did a workout even better : 15 x 2000m at 5:40 min , rest 200m jog, together with Kamworor.

Easy run pace by marathon time(Since a lot of people here aren't marathoners, I'll give 5k equivalence for marathons):

4:40 minute pace(2:02 marathon equal to a 12:44 5k) = 6:40 minute pace

4:50 minute pace(2:06 marathon equal to a 13:12 marathon)= 6:50 minute pace

5:00 minute pace(2:11 marathon equal to a 13:39 5k) = 7 minute pace

6:00 minute pace(2:37 marathon equal to a 16 minute 5k) = 8 minute pace

7:00 minute pace(3:03 marathon equal to a 19 minute 5k) = 9 minute pace

8:00 minute pace(3:29 marathon equal to a 22 minute 5k )= 10 minute pace

9:00 minute pace(3:55 marathon equal to a 24 minute 5k)= 11 minute pace

10:00 minute pace(4:22 marathon equal to a 28 minute 5k )= 12 minute pace

Any slower focus on walking

*give or take 30 seconds

Now compare that to the 18 minute 5k runners doing their "easy" runs at a 7:00 minute mile pace. Most people need to slow down on their easy days.

Inside info wrote:

Mzungu in Iten wrote:

AM Track: 3km warm-up(15min) + 12x(1km fast,1km float) - fast km's averaging 2'50, float km's averaging 3'20, 3km cool down(15min). Total : 30km in 1h34min

PM : 12km easy(50min)

------------------------------

Day's total 42km, altitude AM 2100m, PM 2400m. Weather : AM +12C, cloudy , PM +19C, cloudy

Before the 2 hours attempt he did a workout even better : 15 x 2000m at 5:40 min , rest 200m jog, together with Kamworor.

If true, that's a really impressive workout, again, depends how hard he pushed, because probably if he pushed close to the maximum he could have done up to 20 reps today i guess or the pre-monza workout, and he is still 9 weeks out, so still time to improve. Also, Kamworor is mentioned all the time to do all the workouts Kipchoge does, without having comparable results, i guess he tries to copy his mentor too much and overtrain, he does a little bit too much for his level.

Change my mind wrote:

Easy run pace by marathon time(Since a lot of people here aren't marathoners, I'll give 5k equivalence for marathons):

4:40 minute pace(2:02 marathon equal to a 12:44 5k) = 6:40 minute pace

4:50 minute pace(2:06 marathon equal to a 13:12 marathon)= 6:50 minute pace

5:00 minute pace(2:11 marathon equal to a 13:39 5k) = 7 minute pace

6:00 minute pace(2:37 marathon equal to a 16 minute 5k) = 8 minute pace

7:00 minute pace(3:03 marathon equal to a 19 minute 5k) = 9 minute pace

8:00 minute pace(3:29 marathon equal to a 22 minute 5k )= 10 minute pace

9:00 minute pace(3:55 marathon equal to a 24 minute 5k)= 11 minute pace

10:00 minute pace(4:22 marathon equal to a 28 minute 5k )= 12 minute pace

Any slower focus on walking

*give or take 30 seconds

Now compare that to the 18 minute 5k runners doing their "easy" runs at a 7:00 minute mile pace. Most people need to slow down on their easy days.

Nope. The time increase from M to E, has to be exponential.

You're just trying to justify going too hard on your easy days.

The hardest workout i've ever heard of was Mo Farah's, 1 month before Beijing World Champs. It was done at the Nike headquarters in Beaverton as far as i'm aware.

3km warm-up+accelerations(13min)

TRACK: 1 mile in 3'55" - 4' easy jogging - 1200m in 2'57" - 4' easy jogging - 1000m in 2'27" - 4' easy jogging - 800m in 1'57" - 4' easy jogging - 600m in 1'20" - 4' easy jogging - 400m in 50.4 - 4' easy jogging - 200m in 25.0

3km cool-down (14min)

-------------------------------

Total : 16,6 km

Change my mind wrote:

Idiot face idiot wrote:

Nope. The time increase from M to E, has to be exponential.

You're just trying to justify going too hard on your easy days.

You’re most likely right about the previous poster’s justification, but the point is valid. The paces SHOULD be exponentially slower. There’s no science behind “run 2 minutes slower than MP” other than it’s universally slow enough. If you’re actually accounting for physiology, easy pace should be a percentage of something, thereby creating a larger gap between MP and EP from 2:02 to 4:22.

Scientific Traits wrote:

Change my mind wrote:

You're just trying to justify going too hard on your easy days.

You’re most likely right about the previous poster’s justification, but the point is valid. The paces SHOULD be exponentially slower. There’s no science behind “run 2 minutes slower than MP” other than it’s universally slow enough. If you’re actually accounting for physiology, easy pace should be a percentage of something, thereby creating a larger gap between MP and EP from 2:02 to 4:22.

"Percentage difference" and "exponential difference" are not the same thing.

killermike wrote:

Scientific Traits wrote:

You’re most likely right about the previous poster’s justification, but the point is valid. The paces SHOULD be exponentially slower. There’s no science behind “run 2 minutes slower than MP” other than it’s universally slow enough. If you’re actually accounting for physiology, easy pace should be a percentage of something, thereby creating a larger gap between MP and EP from 2:02 to 4:22.

"Percentage difference" and "exponential difference" are not the same thing.

Kipchoge easy pace of 6:20-6:40 per mile, is about 72% of marathon pace.

For someone with a marathon pace of 6 minutes per mile, his/her easy runs would be about 8:20 per mile.

For someone with a marathon pace of 7 minutes per mile, his/her easy run pace would be about 9:43 per mile.

For someone with a marathon pace of 8 minutes per mile, his/her easy run pace would be about 11 minutes per mile.

Banana Bread wrote:

I wish we could get insight into all Bekele's training. If he wasn't injured he would easily do this session.

He would literally never of been able to do this session, but definitely not now as he’s literally fat and washed up

percentagess wrote:

I guess those 60-70% meants that he could have held that pace for another 30-40%, basically maybe he wanted to say he could have kept 59:17 HM pace for another 8-10km if he pushed to his maximum.

I think he meant that he could have run it about 20 minutes faster. Or possibly he's didn't perform any mathematical calculation at all and he just meant that it didn't feel very hard.

let us figure it out wrote:

Kipchoge easy pace of 6:20-6:40 per mile, is about 72% of marathon pace.

For someone with a marathon pace of 6 minutes per mile, his/her easy runs would be about 8:20 per mile.

For someone with a marathon pace of 7 minutes per mile, his/her easy run pace would be about 9:43 per mile.

For someone with a marathon pace of 8 minutes per mile, his/her easy run pace would be about 11 minutes per mile.

It's probably better to use 72% of 2 hour race pace. which for a 3:00:00 marathoner would be roughly 6:40/mi -- so 9:15 or so for pole pole pace.

Banana Backdoor Bandit wrote:

Banana Bread wrote:

I wish we could get insight into all Bekele's training. If he wasn't injured he would easily do this session.

He would literally never of been able to do this session, but definitely not now as he’s literally fat and washed up

Bekele looks perfect. Show me pictures of him with his clothes off to prove he is fat. He isn't washed up, he is 36. Sylvestor Stallone was at his peak prime when he was in Rambo First Blood. Do you know what age he was when that came out. You guessed it, that's right, 36. So Bekele has plenty of years left.

Mzungu in Iten wrote:

Typically on saturdays he does an interval/fartlek session. What does the following workout tell you about his shape?

It tells us that EPO is a helluva drug.

2:00:25 wrote:

Inside info wrote:

Before the 2 hours attempt he did a workout even better : 15 x 2000m at 5:40 min , rest 200m jog, together with Kamworor.

If true, that's a really impressive workout, again, depends how hard he pushed, because probably if he pushed close to the maximum he could have done up to 20 reps today i guess or the pre-monza workout, and he is still 9 weeks out, so still time to improve. Also, Kamworor is mentioned all the time to do all the workouts Kipchoge does, without having comparable results, i guess he tries to copy his mentor too much and overtrain, he does a little bit too much for his level.

I was close to coach Kam 2016 when he ordered a world record attempt at 15 km road. Unfortunately he got sick in pneumonia and after that Sang had more " control" of him . I asked him if he thought he could do 20 x 400m at 60-61 sec with controlled feeling , medium "hard", the pace needed for a possible world record at 1500m - marathon . He told me that should not give him any problem. I really think he is at least good as Kipchoge but need a couple of more years . Unfortunately it doesnt look as Sang can find his optimal limits . Looks it has to be a magic coach to figure out.