Walmsley runs 5x5k workout at 2:08 MP

Rick Sanchez wrote:

The 5x18 is the true test of a marathoner. Anything else is child's play. Pfffft!

Jim was doing the 6 X 18 workout a few years ago in California but made a wrong turn during his last rep and decided to scrap the workout.

It's a little known fact that the 18 in 5x18 refers to laps on an indoor track that is 5.8 laps to a mile. Walmsley just did the equivalent.

I would focus less on his workouts and more on his results. In his latest half marathon he finished between two guys that are ranked 15th and 17th respectively in the US in the marathon. What you have to convince others of is why he will displace all those guys that have run faster and whose focus is the marathon and not ultras.

comedyrelief wrote:

I would focus less on his workouts and more on his results. In his latest half marathon he finished between two guys that are ranked 15th and 17th respectively in the US in the marathon. What you have to convince others of is why he will displace all those guys that have run faster and whose focus is the marathon and not ultras.

With Jim's training and racing background, he's more likely to beat half marathoners in a marathon? That's not too hard to imagine.

comedyrelief wrote:

I would focus less on his workouts and more on his results. In his latest half marathon he finished between two guys that are ranked 15th and 17th respectively in the US in the marathon. What you have to convince others of is why he will displace all those guys that have run faster and whose focus is the marathon and not ultras.

A) He did it during more mileage.

B) His altitude, hills and high mileage training means his fitness will convert to the marathon better than those with similar half times.

C) He is rounding into marathon shape from a CR at Western States last summer and other ultra performances, so the speed is not there as much for him as guys moving up from the track or even coming from a marathon background.

I think he will not finish faster than 2:13-15. He does not do faster paces as well as the top guys. He will not go with surges. He is not ready to run the second half in 63.

Plus, he designed his training for Comrades more than the Trials.

Half marathon results in a build up to a marathon are often meaningless as predictors because they are used as workouts. I can list endless examples where someone goes about the same or ever faster pace in the marathon than the half marathon that they ran in the build up. Some that I've been reminded of because I've come across them recently

Bill Rodgers: 1:06 in a year he ran 2:10, 2:11, 2:12s

Ryan Hall: 1:03:53 before 2:04:58, 1:04:08 before 2:08:41

Khalid Khannouchi: 1:04:35 and 1:03:18 before a 2:05:56

Naoko Takahashi: 1:12:40 in the year she ran the first women's sub 2:20, 2:19:46.

Mizuki Noguchi: 1:09:46 before a 2:19:12

Feyisa Lelisa: 1:03:18 before a 2:04:52

Lee Bong-Ju: 1:04:02 and 1:04:04 before a 2:08:04

SDSU Aztec wrote:

Kind of a stupid workout. Repeat miles would be much better. I've never heard of an elite runner doing 5×5K.

Here's one from Jo Fukuda. At first glance, I thought it was run at a 25K continuous effort, but looking at the graph, he's on a 5K loop and eases off before the start of each loop, so its more like 5x5K. Looks like he was targeting 3:30 km (16:30) pace for the first four, though ended up faster, and then ran the last one hard in 14:55. Five weeks later he ran 2:10.

Inubushi did 4x5000 in 15:29, 15:30, 15:29, 15:26 two months out from a 2:06:57 (in 1999 shoes. Maybe 2:05 or faster if Vaporflies could have been time traveled back to him). Three weeks out, he did 2x5K in 15:02/14:52. Not directly comparable, but from the log below.

zzzz wrote:

Looks like he was targeting 3:30 km (16:30) pace for the first four

Did the math wrong on that. 3:30 per km is only 17:30 5K pace, 5:38 mile pace.

You fail to mention that Aaron Fletcher ran that workout on a treadmill. Which I'm sure you are aware of, but you hide the fact because dislike Jim. Jim is in MUCH but shape than Aaron. No contest.

comedyrelief wrote:

I would focus less on his workouts and more on his results. In his latest half marathon he finished between two guys that are ranked 15th and 17th respectively in the US in the marathon. What you have to convince others of is why he will displace all those guys that have run faster and whose focus is the marathon and not ultras.

My wife ran a 91 HM then went on to run a 2:58 marathon. People she runs with can beat her in every distance until they hit the marathon. In the marathon...it is not the fastest runner that always wins...it is the runner that slows down the least. I am sure the Walmsley fans are just saying...he has enough speed when combined with his proclivity for endurance that he is in the fight. My wife’s fastest 2 HMs are inside her fastest marathon.

Malemute wrote:

So he did 15 miles of work at a little faster than marathon pace. Good workout, but there are loads of guys who could do this workout right now.

Aaron Fletcher is a local Alaskan runner I know. Last Saturday he did 12 miles straight at 5:00 pace, then 5 X 1 mile at 5:00 pace, and the rest was half a mile at 6 min pace. That is more volume at essentially the same pace, and nobody talks about him.

Jim is a good runner. He'll be in the top 15 most likely. But this workout doesn't make me think he will make the team.

* On a treadmill @ 0% incline

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realsimple wrote:

mazzetti wrote:

4 x 5k at HM pace seems insane to me. What were your repeat times, recovery, etc.?

12.5mi total @ HM pace... There’s no amount of recovery that could make that workout make any sense. I can’t even imagine attempting that

I once did 5x3k at HM pace during a 17-18 mile run and thought I was going to die. 20k at HM pace is nearly impossible and flat out unnecessary.

Seriously mate? wrote:

realsimple wrote:

12.5mi total @ HM pace... There’s no amount of recovery that could make that workout make any sense. I can’t even imagine attempting that

I once did 5x3k at HM pace during a 17-18 mile run and thought I was going to die. 20k at HM pace is nearly impossible and flat out unnecessary.

Something tells me it might not be his HM pace then..?

like rly do3? wrote:

Seriously mate? wrote:

I once did 5x3k at HM pace during a 17-18 mile run and thought I was going to die. 20k at HM pace is nearly impossible and flat out unnecessary.

Something tells me it might not be his HM pace then..?

Yes also that. They were clearly fitter than they thought.

finallyransub17 wrote:

Malemute wrote:

So he did 15 miles of work at a little faster than marathon pace. Good workout, but there are loads of guys who could do this workout right now.

Aaron Fletcher is a local Alaskan runner I know. Last Saturday he did 12 miles straight at 5:00 pace, then 5 X 1 mile at 5:00 pace, and the rest was half a mile at 6 min pace. That is more volume at essentially the same pace, and nobody talks about him.

Jim is a good runner. He'll be in the top 15 most likely. But this workout doesn't make me think he will make the team.

* On a treadmill @ 0% incline

Actually, he did it with alternating inclines that average to 1.5% overall. Pretty clear that is intentionally mimicking the Atlanta trials hills.

Get back to me when he runs 5x18

SDSU Aztec wrote:

Kind of a stupid workout. Repeat miles would be much better. I've never heard of an elite runner doing 5×5K.

Someone kidnap this man and take him to marathon coaching camp!

After Jim wins the trials the haters will be like ," name one top African he can beat on the roads, trail runners suck".