ShipYard wrote:
I checked it out. Seemed like lots of 20-30 second fartlek intervals. The classic tinman 7x3 CV, 7x30 second hills, 7x20 second strides. The long runs were interesting--building up to 24 miles at 5:40-5:50 pace, which seems pretty hard to me. I think it's about as hard as Kipchoge's 40k tempo runs--hard, but not too difficult. Mileage seemed lower than I expected--only a couple weeks over 100 in the build-up.
Not enough said about how he executed the race! He closed like a madman.
Agree, the training is really simple and interesting. It looks like a few of his weeks he didn't record everything. Like in one it says he ran around 100, but in a run title he said it was 121 mile week. But that might have been his highest, I don't think he was leaving a lot un-recorded.
But yeah, that final 5k! His last few miles were 4:48, 4:40, and 4:40. That's some amazingly solid racing.