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

Sair wrote:

Wow! This represents a significant progression from a similar workshop 10 days previously (faster times, shorter recovery).

"Sat, 02.03.2019

AM Track: 3km warm-up(15min) + 10x1k w/3'recovery , 3km cool-down(15min) . Total : 22km in 1h27min

Splits: 2'46 /2'48 / 2'49 / 2'45 / 2'45 / 2'44 / 2'47 / 2'45 / 2'43 / 2'38

3' recovery after each km repetition (around500m-700m each time)

PM : Rest

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Day's total 22km, altitude 2200m . Weather : AM +15C,partly cloudy"

Sometimes they push more in certain workouts. They run them pretty hard every time, but they push the limits a little once in a while.

On a side note, it was interesting as after 4-5 repetitions basically all the pack was together but it soon began to string out more and more and runners left behind were catching back during recovery. After the last repetition only very few athletes were still in Kipchoge's company, so for 80-90% of the group it was an exhaustive workout.

It's also interesting how they'll recover as on thursday they have planned a 30km progressive long fast run, i think there will be many tired legs.

As for other groups, i sometimes get information about their training, but it happened to be erroneous so i'll stick to what i can rely on.

It's mesmerizing to even think about seeing a dozen guys hitting 64-65s laps like it's nothing. 99% of us couldn't do a km at that pace, let alone 10. Thanks for the update!

Mzungu in Iten wrote:

Tue, 12.03.2019

AM Track: 3km warm-up(15min) + 10x1k w/2' recovery, 3km cool-down(15min) . Total : 20km in 1h16min

Splits: 2'42 / 2'41 / 2'41 / 2'44 / 2'41 / 2'42 / 2'40 / 2'43 / 2'45 / 2'39

2' recovery after each km repetition (around 400m each time)

PM : 12km easy (approx 50min) - scheduled

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Day's total 32km, altitude 2200m . Weather : AM +17C, sunny

Is it just me or is this not substantially more impressive than most of the other workouts we've heard of this cycle? 10 x 1k on 2min jog averaging 2:41.8 / k, at 7200ft. That's just under 27:00 pace. Canova seemed to estimate in the neighborhood of 4 seconds / k difference from sea level to altitude, and maybe up to 6 depending on surfaces. If we say just 2-4 sec/k, Kipchoge would have just completed 10 x 1k @ 26:20-40 pace?

I guess it can't be as alarmingly impressive as I think because it sounds like there were several other athletes capable of it. But depending on his effort level (which by all accounts is always controlled in training), isn't this strong evidence that Eliud could be in 10k WR shape?

Coach Canova, I would be very interested to hear your thoughts on this. Do you have an idea of what Kipchoge is now capable of in a 10k?

I'm curious if we should think of Kipchoge as a 26:30-26:50 runner with extreme efficiency allowing for 2:01, or if his 2:01 (and 12:46 track credentials) demonstrate at this point that Kipchoge has an aerobic engine in the neighborhood of 26:00-26:20.

I think you've posed a very poignant question. I think it's the former option of the two that you've proposed. I only say that because of actual listed track credentials (12:46/26:49). Seems that were he a 26:00-26:20 man, he would have run that when given the chance.

Renato Canova wrote:

Daniel has some problem in one tendon, probably due to a new pair of shoes. I hope he can recover quickly, because has to run 30 km in London.

.

What Nikes were these?

However you didn't take into account that now he seems to be better than he ever was and his aerobic engine is in it's prime.

If you asked me i would say it's a combination of the 2 options the above poster proposed.

Bekele isn't training at the moment, he is injured.

Thu, 14.03.2019

AM : 30km long progression run in 1h37min. ( very tough undulating cross country course) + 2km wu/cd in around 10min each

5km splits: 17'40 / 17'01 / 16'26 / 16'05 / 15'20 / 14'58

PM : Rest

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Day's total 34km, altitude 2300-2500m . Weather : AM +15C, sunny

Note : Cross country, undulating course, very fast at the end, last km in 2:55. A big pack of athletes started the run together, but as the run got fast in the last 10k, it quickly got into single file on the tough cross country course, especially after the hard tuesday workout. The cross country long run was chosen as final preparation for Kamworor towards the cross country world champs in 2 weeks time.

At the end of the long run, Kipchoge and Kamworor dropped the rest of the group which came back during the cool-down. Among the athletes who got dropped were Abel Kirui, Mike Kigen, Gideon Kipketer, Augustine Choge, Stephen Kiprotich, Philemon Rono, Abdi Nageeye. So go figure how gruelling the long run was.

Wonderful insights. Thanks so much. Please keep them coming!

Man, that's a heady training group. Didn't Gideon just recently run the Tokyo Marathon?

Was Rodgers Chumo also there? It would surprise me if he couldn't follow.

As far as i'm aware he was there. As i said, only Kipchoge and Kamworor were left at the end in the front group. It was a very tough cross country course, not a straightforward long run.

OK Thank you. He will also run in the Cross Champs and looks good on the nationals so I thought he can follow Kamworor. Maybe a bit long distance for the young guy.

Twende Twende wrote:

Man, that's a heady training group. Didn't Gideon just recently run the Tokyo Marathon?

I think he dropped out around half way point.. ?

Weather was really bad in Tokyo and Gideon didn't respond very well to such conditions so he decided to save it for another day.

He's recovering well and yet to be seen whether he'll do another spring marathon or pace Kipchoge in London alongside Daniel Kipchumba.

P.S: As for Rodgers Chumo, it's very possible it was a bit too long for him. However he got dropped during the last 5k segment and on tuesday during the last 2km repeats. The guy's strong and can hold his own in this elite company, he'll only get better with time.

Here we have two different coaching styles different from each other, Sangs and Canovas . And Sang has the world record holder at marathon with a great margin. The linear system rules. Week after week, month after month, year after year and constant training without injuries gives the great results.

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)

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

Soren Knudsen did this same workout but faster...in high school

Only Kamworor has the capacity to follow Kipchoge when he gives full gas in training. It was the same when they did 15 x 2000m at 5:40 with 200m jog , only Kamworor could follow to the end.

Mzungu in Iten wrote:

Weather was really bad in Tokyo and Gideon didn't respond very well to such conditions so he decided to save it for another day.

He's recovering well and yet to be seen whether he'll do another spring marathon or pace Kipchoge in London alongside Daniel Kipchumba.

P.S: As for Rodgers Chumo, it's very possible it was a bit too long for him. However he got dropped during the last 5k segment and on tuesday during the last 2km repeats. The guy's strong and can hold his own in this elite company, he'll only get better with time.

I was under the impression that Kamworor was going to also be one of the pacers. Is there truth to this rumour?