Kipchoge: "I have been doing all things at 80 percent"

i don't get it. How is he able to run 14 minute 5K pace in his marathons if he only does tempo work? I run 16 minute 5K so I should just train MP and HM pace until I get to 13 minute 5K and then I should start doing fast speed work?

Since you and Kipchoge likely undergo the same amount of out-of-competition drug testing, don't skip on the other part of his training regimen...

Bewstard wrote:

i don't get it. How is he able to run 14 minute 5K pace in his marathons if he only does tempo work? I run 16 minute 5K so I should just train MP and HM pace until I get to 13 minute 5K and then I should start doing fast speed work?

Bewstard wrote:

i don't get it. How is he able to run 14 minute 5K pace in his marathons if he only does tempo work? I run 16 minute 5K so I should just train MP and HM pace until I get to 13 minute 5K and then I should start doing fast speed work?

Kipchoge does plenty of reps faster than marathon pace.

Bewstard wrote:

i don't get it. How is he able to run 14 minute 5K pace in his marathons if he only does tempo work? I run 16 minute 5K so I should just train MP and HM pace until I get to 13 minute 5K and then I should start doing fast speed work?

Not as fast as Kipchoge, but similar as far as my training paces are concerned relative to my ability. How can he race that fast you may ask. Well me personally, it just feels so much easier on race day. As far as a 5k/10k runner training via mainly tempos, there have been 5k/10k runners train like that. Mark Nenow and Ron Clarke comes to mind.

Autismawarenessmonth wrote:

Never forget that Tinman roasted Mikey Brannigan.

He's a dick for what he said.

tinmanisabully wrote:

Autismawarenessmonth wrote:

Never forget that Tinman roasted Mikey Brannigan.

He's a dick for what he said.

But what did he say???

For a running web site some of you fellas aren't too bright, there's a difference between jogging and running.

Lydiard Cerutty wrote:

Bewstard wrote:

i don't get it. How is he able to run 14 minute 5K pace in his marathons if he only does tempo work? I run 16 minute 5K so I should just train MP and HM pace until I get to 13 minute 5K and then I should start doing fast speed work?

Not as fast as Kipchoge, but similar as far as my training paces are concerned relative to my ability. How can he race that fast you may ask. Well me personally, it just feels so much easier on race day. As far as a 5k/10k runner training via mainly tempos, there have been 5k/10k runners train like that. Mark Nenow and Ron Clarke comes to mind.

Good post, and another thing that Tinman said countless times - running at 10k pace (CV) is conditioning the body for faster paces as well, like 5k pace. So even if you train at 5:35 mile pace only with CV reps, you are actually training your body to run and handle 5:20 in a 5k race. Many people use Tinman training and suddenly PR in races even tho they never trained hard or at race pace. But it's not magic, just smart training.

Also VO2MAX work (6-8 min race pace) is counter-productive for the marathon. That's why Kipchoge is not doing it - he is mostly doing 10k pace and threshold, and only very small spices of 5k pace. I'm sure he trained differently when he ran all these great times in the 5k races, but for a marathon VO2MAX work harms more than it helps (it would allow him to produce more lactate and burn more glycogen which is not wanted for a marathon).

It only takes 80% to improve 60 to maintain wrote:

If he went 100% he would be doing a 2:01 Marathon every day.

No fool, he would burn out.

LateRunnerPhil wrote:

1) This once again proves that Tinman-oriented training ("keep the ball rolling") is not just the best to get to a decent level, but also very good for elites.

Tinman fan wrote:

Maybe Tinman is secretly coaching Kipchoge? On some other thread some poster pointed out that Kipchoge was doing critical velocity training .... That really would put Tinman into legendary coaching status.

gahagand wrote:

God do people seriously think Tinman invented this kind of training? "Critical velocity" is just 10k pace/cruise intervals under a different name, and people having been training in a "train don't strain" fashion for decades...some people really are so dumb.

No they don't. That's Tinman who's making all those postings, which is the same thing he used to do when he used Tinman as his moniker and then would pretend to be other people posting to himself in reply, which is exactly the same thing that he's doing here. He gets away with it more now, due to no longer identifying himself, thus avoiding the ridicule that he would get from so obviously replying to himself, even though that's exactly what he still does.

Tinman fan wrote:

Maybe Tinman is secretly coaching Kipchoge? On some other thread some poster pointed out that Kipchoge was doing critical velocity training .... That really would put Tinman into legendary coaching status.

[/quote]

Yes, in his dreams.

Trevelyan Harper wrote:

Are you sure he didn't run for 30 days. Are you sure this doesn't mean he ran nothing but easy jogs. I thought he has run everyday for years even after hard races. He just does a super slow shakeout jog.

The man himself said he took a full month off. Gotta take it at face value, otherwise it is mere speculation.

"Through Christ who gives me strength 80% of things are possible."- Ryan Hall

doctorj wrote:

Trevelyan Harper wrote:

Are you sure he didn't run for 30 days. Are you sure this doesn't mean he ran nothing but easy jogs. I thought he has run everyday for years even after hard races. He just does a super slow shakeout jog.

The man himself said he took a full month off. Gotta take it at face value, otherwise it is mere speculation.

You must be new here, nothing is taken at "face value" on the LetsRun World Famous Message Board.

jkespn wrote:

You guys realize that Kipchoge was running marathons before Tinman started training professionals, right? Tinman is in year 2 of serious coaching, unless you call a high school miler serious coaching. I don't.

Tinman was advising Nic Bideau, Craig Mottram's coach, aka, fastest white man in 5k, over a decade ago

Ytvytv wrote:

jkespn wrote:

You guys realize that Kipchoge was running marathons before Tinman started training professionals, right? Tinman is in year 2 of serious coaching, unless you call a high school miler serious coaching. I don't.

Tinman was advising Nic Bideau, Craig Mottram's coach, aka, fastest white man in 5k, over a decade ago

Tinman may of thought he was advising him, Nic didn't take any notice though.

Tinman is the American version of coach JS. Both very annoying, both think very highly of themselves, and both try to take credit for things that they shouldn't take credit for.

He wouldn't have needed any advice from Tinman. :)

The truth and nothing but the truth.... wrote:

JS training system ( Dancan ) is much more look alike. If you check the Sang system you will see that the two most used paces at the intervals are maxVO2 pace and lactate threshold pace

+ 1