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

Snoozefest. A boring time trial

Kipchoge has no option considering how Mo Farah is fully backed by Great Britain and all its monies. It is a case of a machine vs human. Kipchoge's earnings are peanuts compared with what Mo Farah earns though Mo Farah's marathon best time is more than 3 and half minutes slower than Kipchoge's. What an hypocrisy!

Sat, 16.03.2019

AM Track: 3km warm-up(15min) + 6x(2km fast, 1km float) + 3km cool-down(15min) . Total : 24km in 1h24min

Splits: 5'56 / 3'21 / 5'53 / 3'20 / 5'46 / 3'20 / 5'47 / 3'23 / 5'44 / 3'25 / 5'41 / 3'29

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

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

Day's total 36km, altitude 2200m/2400m . Weather : AM +16C, sunny PM +24C, sunny

Mzungu in Iten wrote:

Sat, 16.03.2019

AM Track: 3km warm-up(15min) + 6x(2km fast, 1km float) + 3km cool-down(15min) . Total : 24km in 1h24min

Splits: 5'56 / 3'21 / 5'53 / 3'20 / 5'46 / 3'20 / 5'47 / 3'23 / 5'44 / 3'25 / 5'41 / 3'29

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

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

Day's total 36km, altitude 2200m/2400m . Weather : AM +16C, sunny PM +24C, sunny

Consistent and controlled volume. These last 3 weeks have been so impressive!

Any update on today’s workout ?

Banana Bread wrote:

Snoozefest. A boring time trial

You prefer watching mo Farah kick down a watered down field instead, I guess?

Banana Bread wrote:

Snoozefest. A boring time trial

Nothing's as boring as your constant nonsensical blathering.

Tue, 19.03.2019

AM Track: 3km warm-up(14min) + 6x1k w/2' recovery + 15x100m (flying start w/30" recovery - jogging back to the start )+ 3km cool-down(15min) . Total : 17km in 1h08min

Splits: 2'53 / 2'50 / 2'51 / 2'48 / 2'52 / 2'45

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

100m sprints were hand-timed (avg 13.6s, fastest 13.1s)

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

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

Day's total 29km, altitude 2200m/2400m . Weather : AM +18C, sunny / PM +24C, sunny

Mzungu in Iten wrote:

3km warm-up(14min)

3km cool-down(15min)

Love that easy pace!

I find this really impressive because Kipchoge and Sang don't want to let anything to chance. They're getting ready for every single scenario that might unfold at the London Marathon. That's why i think he practised his raw sprint speed, just in case for the slim probability of it getting down to a sprint finish. Well done, Eliud!

Yezzzzzzz... !! wrote:

Banana Bread wrote:

Snoozefest. A boring time trial

You prefer watching mo Farah kick down a watered down field instead, I guess?

No, Banana Bread prefers watching Bekele DNF yet another marathon

Hmm. My guess would have been simply that including some sprints in the training mix is just generally good; keeps legs fresh and snappy amid the heavy sessions. This looks like a much lighter session overall (6x1K at the slower end of the pace he was doing 15x1K).

Mzungu in Iten wrote:

Tue, 19.03.2019

AM Track: 3km warm-up(14min) + 6x1k w/2' recovery + 15x100m (flying start w/30" recovery - jogging back to the start )+ 3km cool-down(15min) . Total : 17km in 1h08min

Splits: 2'53 / 2'50 / 2'51 / 2'48 / 2'52 / 2'45

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

100m sprints were hand-timed (avg 13.6s, fastest 13.1s)

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

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

Day's total 29km, altitude 2200m/2400m . Weather : AM +18C, sunny / PM +24C, sunny

This is a very similar session to the one he did at the same time during the 2017 Berlin buildup. It will be interesting to compare this buildup to the one we saw before that race.

Here are the final six weeks of workouts from that Berlin buildup for reference:

CasualObserver wrote:

I find this really impressive because Kipchoge and Sang don't want to let anything to chance. They're getting ready for every single scenario that might unfold at the London Marathon. That's why i think he practised his raw sprint speed, just in case for the slim probability of it getting down to a sprint finish. Well done, Eliud!

This is not "raw sprint speed" practice . 15 x 100m is too much to be called that. They just wanted him to do some strength sprint speed as a change to prepare for a fast finish if needed in London.

Mzungu in Iten wrote:

+ 15x100m (flying start w/30" recovery - jogging back to the start )

100m sprints were hand-timed (avg 13.6s, fastest 13.1s)

I'm sceptical that they jogged back to the start in 30 seconds, which is sub 8 minute pace,

not including turn around times. From the videos I've seen, their recoveries are much more casual.

The sprints are interesting, but surprising considering Canova's comments about staying within

10 percent of race speed for all training, as the sprints were over 27 percent faster than race speed.

dunes runner wrote:

Mzungu in Iten wrote:

+ 15x100m (flying start w/30" recovery - jogging back to the start )

100m sprints were hand-timed (avg 13.6s, fastest 13.1s)

I'm sceptical that they jogged back to the start in 30 seconds, which is sub 8 minute pace,

not including turn around times. From the videos I've seen, their recoveries are much more casual.

The sprints are interesting, but surprising considering Canova's comments about staying within

10 percent of race speed for all training, as the sprints were over 27 percent faster than race speed.

One change they made for this build-up was to make recoveries a bit quicker than they used to. Just enough so they avoid form issues and it's yet very slow so recovery isn't affected.

The 100m jog back took around 30", if you include turn around times + 10m or so in order to have a flying start, then make it 40-45". Easy runs/recoveries/sprints are the only ones which are outside the 10% rule.

Mzungu in Iten wrote:

One change they made for this build-up was to make recoveries a bit quicker than they used to. Just enough so they avoid form issues and it's yet very slow so recovery isn't affected.

The 100m jog back took around 30", if you include turn around times + 10m or so in order to have a flying start, then make it 40-45". Easy runs/recoveries/sprints are the only ones which are outside the 10% rule.

Thanks for the clarification.

Thu, 21.03.2019

AM : 40km long progression run in 2h16min. ( very tough cross country course) + 1km wu/cd in around 5min each

10km splits: 37'14 / 35'40 / 33'03 / 30'43

PM : Rest

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

Day's total 42km, altitude 2300-2500m . Weather : AM +15C, sunny

Note : Geoffrey Kamworor & Rodgers Chumo only ran the first 30km as they are tapering for the World Cross Country Champs in 9 days.

Only 5 weeks to go for London!