Morgan McDonald Doing Work...

dang that is a long workout.

Who is his coach? What team is he on? Under-Armor sponsored?

What distance is he training for 5k? This was 12,800m of work at 10k pace.

He’s team bosshard

Can’t wait for those shoes to hit market. His feed said Feb 2021? Cool shoe to be able to roll 4:20s and sub-60 in the same workout. Plated or not?

In case anyone was wondering, I looked at his strava splits and the rest was 90 sec after the 1600, 60 sec between 400s and 3 min between sets.

1600 - 400 - 400 - 400

4:46 - 65 - 66 - 66 - 65

4:37 - 65 - 65 - 65 - 64

4:32 - 64 - 64 - 63 - 62

4:23 - 63 - 62 - 60 - 59

Impressive.

wow that's a boat load of volume and he progressively got faster. that's really good pacing.

this doesn't seem that crazy. his first 1600 was about his tempo pace or even slower. 400s at 10k pace to start is super easy as well.

even at the end, his 1600 was roughly 5k pace or a little slower, and the 400s were 3k pace.

it's just a lot of volume...

reed wrote:

this doesn't seem that crazy. his first 1600 was about his tempo pace or even slower. 400s at 10k pace to start is super easy as well.

even at the end, his 1600 was roughly 5k pace or a little slower, and the 400s were 3k pace.

it's just a lot of volume...

right, which is what makes it impressive. dude just put in a ton of good work.

(username here) wrote:

In case anyone was wondering, I looked at his strava splits and the rest was 90 sec after the 1600, 60 sec between 400s and 3 min between sets.

1600 - 400 - 400 - 400

4:46 - 65 - 66 - 66 - 65

4:37 - 65 - 65 - 65 - 64

4:32 - 64 - 64 - 63 - 62

4:23 - 63 - 62 - 60 - 59

Impressive.

So in case anyone is wondering that means he averaged 63.63 on the 400s (4:16 mile pace), and 4:36 average mile pace on the 1600s, and his average for the full 12.8k of volume was 66.13 per 400 (4:26 per mile). Pretty dang solid.

His 10k pr is 29:16.

3:37/3:54/7:42i/13:15/29:16

He'll be 25 in April. This is a guy whose best years should be here now. Low 13s and low to mid 7:30s this year would be a nice step forward. Where are his training partners?

Great workout, but outside of that - he deserves way more viewers/subs. It would be good if videos of him (or other pros who are actually really good) would be posted/advertised here, and not just the same Athlete Special/Zach Levet/kofuzi/Seth stuff all the time, even if many of the posts criticize these YouTubers it's still free advertising for them (nothing against them, I just don't think they are quite on the same level as someone like McDonald).

a 14:40 runner can pretty easily do the first 3 sets. Last set is the only impressive part but I think any sub 14 runner should be able to do it. Just proves how slow most of letsrun is that they are so impressed with this.

It’s not the speed that’s impressive. It’s a simple vO2 workout really, 1600s averaging 10k pace and 400s averaging 5k pace.

He’s not even going hard is whats impressive. This is a big session for him but nothing crazy. Just a lot of steady vO2 work, which is impressive

The reason he doesn’t have viewers yet is that his channel is new started up basically Jan 2021

If he keeps up work like this he’ll have over 100k views per video in no time.

The impressive part of the workout for guys that have tried this is his perceived exertion. I’m all-out at 4:23 at the end of a workout. He’s in control. Strong. Comfortably hard. His form never breaks.

He is very, very strong.

coach tj wrote:

a 14:40 runner can pretty easily do the first 3 sets. Last set is the only impressive part but I think any sub 14 runner should be able to do it. Just proves how slow most of letsrun is that they are so impressed with this.

Impressed yes Inspired, YES. 90sec active recovery, 3min between sets and he was leaving early on some of them.

What's profound is his HR and ability to be reset after a set talking about the workout this really puts into perspective a 13:00 ability to a workout versus the diminished returns one can get from a hero session or going to the well.

He was so good in the Doobie Brothers.

Looking for Turbo 2s wrote:

What distance is he training for 5k? This was 12,800m of work at 10k pace.

It's this type of thinking that holds us on this side of the world back. This is how Elite's train. BTC even does 7 x mile repeats. 12k of work isn't as crazy as it sounds, especially when you have a large amount of new ways to recover as a professional athlete.

Standard Setter wrote:

Kid is a beast and fit. Finally great seeing some volume and density in a workout with his 4 x (1600 + 4 x 400m)... super impressive workout. Smooth, never pressing. Hell of a workout -

https://www.youtube.com/watch?v=opK5AcSUoxo

Watching Morgan as a junior here in Australia I can say that he is probably more talented than Stewie McSewyn and Patrick Tiernan. He probably is missing out on the training groups those guys are in at the moment.

The poster who said 14:40 guy can do the session....no