Possible repost: Rupp did 20 × 400m @ 60 leading up to Trials

Isn’t he running 8x1 mile in the low 4:30s at his LT pace at altitude?

If so, he should be able to run under 28 in Kenya and make the Olympic team.

Rupp is being coached by Al Sal? wrote:

That seems like a Salazar-type workout. Where was Al Sal during said workout?

Rupp is free to continue doing Salazar-type workouts. Do you really think he's going to ditch every component of his training just because he has a new coach?

SouthernFriedRealist wrote:

Isn’t he running 8x1 mile in the low 4:30s at his LT pace at altitude?

If so, he should be able to run under 28 in Kenya and make the Olympic team.

Of course he should be able to run even a sub 28 but to make the Kenya Olympic team this year I think is to late. Kamworor and Rhonex Kipruto is already unquestioned. He did a time trial with GPS some time ago together with a fast Iten based runner and they ran 12,6 km at 2:49 min / km !!!

Maybe he went on a "Call to Adventure" after reading this Runner's World article.

https://www.runnersworld.com/training/a20840049/the-call-to-adventure-20-x-400-in-2017/

He said that is what he used to do to prepare for a 5k/10k...now he does more longer workouts.

When a marathoner does speed, it is fast but not too much volume. Think 10 x 200m.

However, 20 x 400 is a great introduction to race pace early in the buildup.

Get a life. L-carnitine isn't secret sauce.

I bet you root for KipchogEPO and Kenenisa BekelEPO, don't you?!

EPO is secret sauce. NOP didn't even get accused of using any serious PEDs like most of East Africa.

you can hate them, but at least be accurate

I can think of a few more differences between you and Salazar (i.e. Olympic medals, world championship medalists, world and national records, etc......)

Was that under coach Mihaly Igloi?

dunes runner wrote:

EconMajorRunner wrote:

This is TOTALLY a Salazar workout; I saw Dan Browne do this same workout in Salt Lake City with Salazar timing in 2004.

I ran 20x 440 with equal rest MANY many times in the 1960s, before Salazar even started running, and I'm sure many people ran it before I did. I also ran 40x 440 a couple of times.

Was that under coach Mihaly Igloi?

oregonxc#1 wrote:

Was that under coach Mihaly Igloi?

No. I did all my own workouts.

I didn't even know who Igloi was at the time. They usually ran a lot of 100s though.

I went to high school in Kansas and ran with the Wichita East group a few times.

After that, T&FN had an annual 2 person 10 mile relay consisting of 20 quarters each.

In addition, I often ran the session on my own with equal recoveries.

dunes runner wrote:

oregonxc#1 wrote:

Was that under coach Mihaly Igloi?

No. I did all my own workouts.

I didn't even know who Igloi was at the time. They usually ran a lot of 100s though.

I went to high school in Kansas and ran with the Wichita East group a few times.

After that, T&FN had an annual 2 person 10 mile relay consisting of 20 quarters each.

In addition, I often ran the session on my own with equal recoveries.

Those were some tough workouts. People today are so much in to longer slower distance, but those track sessions produced some great times. Bob shul is just one example of running some incredible times that are still competitive today, and 90% of his work was on the track.

Okey....have you had a thought Salazar has been a coach many years before he got banned? I have only coached for 4½ years and still 13 Winners of international races , and most important, Salazar gets the raisins in the cake to coach and had Nike to back up with physiological team and fancy facilities.Had been intersting to see what I could have done with the same already great Runners.

"Mr P" is ready to strike in his very first "real" attempt as a longdistancer. His general rehearsal was 20 x 400m at 61-62 sec with 1 min rest again up at Nairobi altitude ( 1900m altitude) . I`m excited! :)

- Time for some magic! - :)

Turns out the workout was 24 x 400 at what was supposed to be mile pace

Are you all saying that is not that hard? With no analysis, I think it would be difficult regardless of the rest. 6 miles at mile pace?!

Details below. I guess 4 sets of 6 400s. Sounds like at 60 with roughly 2 minutes rest? Is that how you all read this:

That kind of category of work, if we’re doing that, and we had about double the rest, Jack [Daniels] would say, that volume, actually, if you look at what his weekly volume is and things like that, is about right. I think what we were shooting for was like 61-62 and that’s saying that mile fitness is 4:04, 4:08, something like that. He squeezes out some tenths and now we’re in the 60-second area. The NAU kids would be laughing at that like, all he did was 24? But it was a good session.

https://www.letsrun.com/news/2020/03/mike-smith-qa-part-i-on-galen-rupps-commitment-restructuring-his-training-that-24x400-workout/

Doesn`t look to have been at Rupp`s mile pace, but around 60 sec per lap. "A few minutes between reps" is equal to rest about 2 min , and a big break between sets must then have been 3-4 min I think.

I've been running 400s with equal rest since the 60s, before Salazar. Be right back, my test is up.

Salah Hissou went 20 x 400m in 57-sec in Ifrane.

I doublt It.

Gressier beat 5k road ER in 13'18 in Monaco behind Cheptegei.

Last time Rupp ran faster was in 2015 lol.

FWIW Gressier runs in the video first 11 400 in 61-62 then 59"/60/57/56 with 50" seconds recovery.

Without using spikes. Strong workout.