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

800m coach 2 wrote:

Easy run pace by marathon time(Since a lot of people here aren't marathoners, I'll give 5k equivalence for marathons):

4:40 minute pace(2:02 marathon equal to a 12:44 5k) = 6:40 minute pace

4:50 minute pace(2:06 marathon equal to a 13:12 marathon)= 6:50 minute pace

5:00 minute pace(2:11 marathon equal to a 13:39 5k) = 7 minute pace

6:00 minute pace(2:37 marathon equal to a 16 minute 5k) = 8 minute pace

7:00 minute pace(3:03 marathon equal to a 19 minute 5k) = 9 minute pace

8:00 minute pace(3:29 marathon equal to a 22 minute 5k )= 10 minute pace

9:00 minute pace(3:55 marathon equal to a 24 minute 5k)= 11 minute pace

10:00 minute pace(4:22 marathon equal to a 28 minute 5k )= 12 minute pace

Any slower focus on walking

*give or take 30 seconds

This is how Kipchoge does it, but other distance runners run faster for their easy runs like for instance Farah. Different for different ppl. You have to figure out what works for you.

Well …..Kipchoge seldom runs 6:40 minute pace at his easy runs, and we have to consider he does his training at high altitude ( about 7000 feet ).

800m coach 2 wrote:

Easy run pace by marathon time(Since a lot of people here aren't marathoners, I'll give 5k equivalence for marathons):

4:40 minute pace(2:02 marathon equal to a 12:44 5k) = 6:40 minute pace

4:50 minute pace(2:06 marathon equal to a 13:12 marathon)= 6:50 minute pace

5:00 minute pace(2:11 marathon equal to a 13:39 5k) = 7 minute pace

6:00 minute pace(2:37 marathon equal to a 16 minute 5k) = 8 minute pace

7:00 minute pace(3:03 marathon equal to a 19 minute 5k) = 9 minute pace

8:00 minute pace(3:29 marathon equal to a 22 minute 5k )= 10 minute pace

9:00 minute pace(3:55 marathon equal to a 24 minute 5k)= 11 minute pace

10:00 minute pace(4:22 marathon equal to a 28 minute 5k )= 12 minute pace

Any slower focus on walking

*give or take 30 seconds

This is how Kipchoge does it, but other distance runners run faster for their easy runs like for instance Farah. Different for different ppl. You have to figure out what works for you.

So …….your figures are not correct if you give them to runners at sea level that most runners are here. A 2:02 marathoner like Kipchoge then have easy pace at 5:45 minute pace , a 2:06 marathoner 5:55 minute pace and a 2:11 marathoner 6:05 minute pace. A 2:37 marathoner 7:15 easy mile pace.

Easy ..... wrote:

Going out on a limb here, but 8 minute miles for a 2:01 thoner is a easy pace.

Yeah if they ran 8 minute miles.

However, if they ran 5 minute pace and then walked around for 5 minutes, that would be 5 minute pace.

If you are interested into a visual look into his training, the London marathon released a 10 minute movie called "Eliud" today that takes you inside his camp in Kenya.

https://www.youtube.com/watch?time_continue=605&v=NSjslDcpzug

Mzungu in Iten wrote:

Thu, 04.04.2019

AM : 40km long progression run in 2h11min. ( dirt road, undulating course, not too hard) + 1km wu/cd in around 5min each

10km splits: 35'34 / 33'12 / 32'30 / 29'57

PM : Rest

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

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

Note : I can't tell why they change it this way but due to the xc wch, they added a lot of hills for the long runs and some were run on very hard cross country courses, so i guess there was no need for more hills. This way they could focus on the speed endurance workouts on the track i guess.

This was the last 40k fast long run in this build-up.

It appears they have some 10-12 work outs per week. They have three hard sessions, two on track and one long run. This corresponds to 30-25% of hard running, in contrast to the 20:80 rule.

When Kipchoge was getting ready for the Nike 2hr attempt, Nike never published VO2 max or similar stats. I suspect this is because they are not impressive. Kipchoge is not likely to be an endurance monster such as Bekele. While obviously a very talented runner, his key gift is probably the ability to withstand this hard training without sickness or injury. This is probably in part genetic and in part due to the fact that he never completely stops running.

You forget that this guy has run a 12:46 5000m and 26:49 at 10000m and obviously must have a quite high VO2 max! And there is at least one runner, Kamworor, who can stay with Kipchoge in his workouts to the end .

Well actually that hard long run is below marathon pace so it counts as part of the 80% for a guy of Kipchoge’s ability

rojo wrote:

If you are interested into a visual look into his training, the London marathon released a 10 minute movie called "Eliud" today that takes you inside his camp in Kenya.

https://www.youtube.com/watch?time_continue=605&v=NSjslDcpzug

I say against the world record holder at mens marathon. To run your very best possible result doesn`t have to be a teamwork. Running is individual . If you have the great talent you can beat the standing world record on relatively low mileage alone and just training on sea level. I think it`s better to not stay with people mostly thinking of and talking about running all the time for almost all week. To get another perspective of life parallell will only make you a better human being and also help you to achieve your running goals.

Mzungu P wrote:

If you have the great talent you can beat the standing world record on relatively low mileage alone and just training on sea level.

Sure, sure. Go ahead and do this, and then report back to us.

peekay wrote:

Ruminator wrote:

It appears they have some 10-12 work outs per week. They have three hard sessions, two on track and one long run. This corresponds to 30-25% of hard running, in contrast to the 20:80 rule.

When Kipchoge was getting ready for the Nike 2hr attempt, Nike never published VO2 max or similar stats. I suspect this is because they are not impressive. Kipchoge is not likely to be an endurance monster such as Bekele. While obviously a very talented runner, his key gift is probably the ability to withstand this hard training without sickness or injury. This is probably in part genetic and in part due to the fact that he never completely stops running.

Well actually that hard long run is below marathon pace so it counts as part of the 80% for a guy of Kipchoge’s ability

No. It doesn`t count as a part of the 80% because it`s still tempo running and quality work. When Kipchoge finish off a 40 km at 29:57 last 10 k he is far from running his easy aerob pace.

dunes runner wrote:

Mzungu P wrote:

If you have the great talent you can beat the standing world record on relatively low mileage alone and just training on sea level.

Sure, sure. Go ahead and do this, and then report back to us.

You don`t get it. You need an outstanding talent like

Kipchoge to do it.

In all history of running and world record breaking people at that time tends to believe that the record breakers way of training and living is the very best way to do it. It`s simple psychology and a very natural human reaction. It`s instead a question of thinking innovative and 10-20 years into the future. Records is to be beaten!

Nike didn't release ANY of the data for ANY of the athletes. I can assure you that it was off the charts impressive, especially after Eliud became accustomed to the treadmill.

Mzungu P wrote:

peekay wrote:

Well actually that hard long run is below marathon pace so it counts as part of the 80% for a guy of Kipchoge’s ability

No. It doesn`t count as a part of the 80% because it`s still tempo running and quality work. When Kipchoge finish off a 40 km at 29:57 last 10 k he is far from running his easy aerob pace.

I believe the "80%" is meant to mean below the "first aerobic threshold" or roughly marathon pace. So while that is not an easy run, most of it is not "high intensity". A run can be difficult despite being relatively low intensity, which at least half of it is - for Kipchoge.

Alternatively, I believe Seiler has said that 80% is not actually total volume, but total training sessions. So if you count 3 training sessions as "hard" out of 12-13, it is pretty close.

Regardless it doesn't really matter. You have to put an arbitrary cut off at some level of intensity, and that will not give you a completely accurate picture of the spectrum of training intensities.

rojo wrote:

If you are interested into a visual look into his training, the London marathon released a 10 minute movie called "Eliud" today that takes you inside his camp in Kenya.

https://www.youtube.com/watch?time_continue=605&v=NSjslDcpzug

Mzungu, are you on that video? At 4'50" maybe?

You can try in your way to change the meaning of 20 :80 rule, but to most runners and coaches it means 20 % quality anaerob work and 80 % aerob work , LSD . And that is the meaning of it to Daniels.

Not changing it, just pointing out what the people who actually described 80:20 said. If you are talking about a way Daniels used it, then it makes sense we disagree.

That said, I agree with your initial statement that Kipchoge's true talent is his ability to continue to train at such a high level year round for so many years without significant interruption. Until this past year, Rupp had something similar going.

No, that's not me. However i loved the video as it gives insight into what is it like to live in the camp. I'm not such an active part in the NN-GSC camp in Kaptagat, i'm more of an associate/liaison.

Less than 2 weeks to go, until the London marathon and the NNRT main spring season concludes. 2 more workouts and a long run until the final taper. On the same day as London there will be the Hamburg marathon where Abel Kirui and Stephen Kiprotich will race. Also, Joyciline Jepkosgei will make her long-awaited debut there.

Boston Marathon has just finished.

Cherono is a complete stud! Chuffed to bits for him.

Philemon Rono also did a great run, his training has been consistent so i'm pleased. I expected much more from G.Kirui..he should train full time in Kaptagat and not only a few times a month, he is too cosy in Keringet and doesn't get enough stimulus.

Mzungu in Iten wrote:

Boston Marathon has just finished.

Cherono is a complete stud! Chuffed to bits for him.

Philemon Rono also did a great run, his training has been consistent so i'm pleased. I expected much more from G.Kirui..he should train full time in Kaptagat and not only a few times a month, he is too cosy in Keringet and doesn't get enough stimulus.

Kirui doesn`t get enough stimulus? ..Naaa! He is just not perfectly trained . Because he doesn`t seem to be willing to train the Canova way with lots of miles he would need the alternative low mileage king of coaching, J.S !!