It looks preposterous and insane to me.
It looks preposterous and insane to me.
Sifan Hassan's crazy workout, 10 days out from Worlds' 10,000m.
5x1mile w/1' easy jog between repetitions. Splits : 4'52" / 4'49" / 4'49" / 4'43" / 4'42"
Followed by 5' easy jog and 10x400m w/1' easy jog between reps. Splits : 69" / 70" / 68" / 68" / 69" / 66" / 67" / 65" / 65" / 63"
Unbeatable?
I was a 1440/3020 type and could have done that workout without too much trouble. For someone like her these are basically reps working down to 10k pace for the mile and working down to 5k pace for the 400s. Nothing crazy here.
That there is some Ma Junren sheet.
NopInsider wrote:
Sifan Hassan's crazy workout, 10 days out from Worlds' 10,000m.
5x1mile w/1' easy jog between repetitions. Splits : 4'52" / 4'49" / 4'49" / 4'43" / 4'42"
Followed by 5' easy jog and 10x400m w/1' easy jog between reps. Splits : 69" / 70" / 68" / 68" / 69" / 66" / 67" / 65" / 65" / 63"
Unbeatable?
Nice work! But this tells me that Alberto is having Hassan run the 10k & 5k double in Doha. I don't see a 10k & 1500 double in the cards.
Doha Dough Boy wrote:
NopInsider wrote:
Sifan Hassan's crazy workout, 10 days out from Worlds' 10,000m.
5x1mile w/1' easy jog between repetitions. Splits : 4'52" / 4'49" / 4'49" / 4'43" / 4'42"
Followed by 5' easy jog and 10x400m w/1' easy jog between reps. Splits : 69" / 70" / 68" / 68" / 69" / 66" / 67" / 65" / 65" / 63"
Unbeatable?
Nice work! But this tells me that Alberto is having Hassan run the 10k & 5k double in Doha. I don't see a 10k & 1500 double in the cards.
That double makes the most sense. There is a huge break between 10K and 5K qualifying rounds (4-5 days as I recall) then 2 days recovery between the 5K qualifying and finals. Given the weather will be hot and humid both races should be tactical which will play well to Hassan's superior leg speed and finishing kick.
Very probable.
Alberto also signed her up for Valencia Half on Oct, 27 in a quest to break the half world record! 135,000 eur for a win and WR!
Do you happen to know Koko's last workout?
NopInsider wrote:
Sifan Hassan's crazy workout, 10 days out from Worlds' 10,000m.
5x1mile w/1' easy jog between repetitions. Splits : 4'52" / 4'49" / 4'49" / 4'43" / 4'42"
Followed by 5' easy jog and 10x400m w/1' easy jog between reps. Splits : 69" / 70" / 68" / 68" / 69" / 66" / 67" / 65" / 65" / 63"
Unbeatable?
That workout is not all that impressive for someone running in the 14:20s for 5000 meters.
Since you're an insider wrote:
Do you happen to know Koko's last workout?
Koko's last workout: 4x1mile w/1' easy jog between repetitions. Splits : 4'55" / 4'51" / 4'46" / 4'44" Followed by 5' easy jog and 5x400m w/1' easy jog between reps. Splits : 67" / 66" / 65" / 65" / 64"
What colorunner123 said.
Tinman's calculator gives CV pace for a 14:20 runner as 4:47-4:53 per 1600. The 400s were not superfast either, 63 is about her 1500 pace since she ran 3:55.xx en route to her mile WR.
Has she declared what events she is running yet?
When would be the latest she would have to choose between the 1500 and 5000?
NopInsider wrote:
It looks preposterous and insane to me.
Wow, that's a great link. Where'd you find it? So much better than having to be a mind-reader. Thanks for sharing.
SlowFatMaster wrote:
What colorunner123 said.
Tinman's calculator gives CV pace for a 14:20 runner as 4:47-4:53 per 1600. The 400s were not superfast either, 63 is about her 1500 pace since she ran 3:55.xx en route to her mile WR.
http://www.runfastcoach.com/calc2/index.php
Big difference between 5x1000 at CV pace with 4x200 after and what the quoted workout is. That session indicates at least 29:0x/14:0x shape. It is a monster session, if real.
That's not a crazy workout.
From my 2016 log:
PM: 6 x 1600 with :90 jogging
5:02, 4:55, 4:52, 4:48, 4:47, 4:42
6:00 easy
6 x 200 on the minute
31, 31, 30, 31, 29, 29
I ran 14:33 and 30:16 that year. The workout listed doesn’t seem crazy for a 14:15-20 runner like Hassan.
Wait, were these workouts run in St. Moritz? They are much more impressive if so.
Pretty sure they were in St. Moritz as she declared that's where she'll be doing the last preparations before Doha. High altitude (6000feet) and a time difference of only 1-2 hours to Doha.
NopInsider wrote:
Sifan Hassan's crazy workout, 10 days out from Worlds' 10,000m.
5x1mile w/1' easy jog between repetitions. Splits : 4'52" / 4'49" / 4'49" / 4'43" / 4'42"
Followed by 5' easy jog and 10x400m w/1' easy jog between reps. Splits : 69" / 70" / 68" / 68" / 69" / 66" / 67" / 65" / 65" / 63"
Unbeatable?
Source?