His training log:
http://www.sweatelite.co/...orld-record-attempt/
an article:
http://www.scienceofrunning.com/...arathon-victory.html
from the article:
“What is most interesting is what is not there. There are not large fluctuations of mileage, no multi-week taper, no traditional threshold runs.”
“If I could guess what Kipchoge’s ‘secret’ was based on his training, it’s pretty simple: good consistent work for a long time.”
“10K easy (40 min)” basically day in day out #goals
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His training log:
http://www.sweatelite.co/...orld-record-attempt/
an article:
http://www.scienceofrunning.com/...arathon-victory.html
from the article:
“What is most interesting is what is not there. There are not large fluctuations of mileage, no multi-week taper, no traditional threshold runs.”
“If I could guess what **Kipchoge’s ‘secret’ **was based on his training, it’s pretty simple: good consistent work for a long time.”
I’ll say with fair confidence that Kipchoge’s “secret” is not his weirdly consistent training plan, but his awesome genetics that let him rip off 120 mile weeks with such easy that he doesn’t even need a taper.
Do this kind of volume to most non Kenyan elite marathon runners, and they’ll likely underperform compared to their normal taper regimens.
Its not that he doesn’t have a taper, its that he doesn’t have a multi-week taper. His training log appears to get easier the final week, though he stops it at Wednesday when he flies to Berlin.
Though I thought the 1 week taper was already well established, no?
What Kipchoge does get though is that his easy runs truly are easy (for him, at least) and his long/hard sessions aren’t as hard relatively speaking as many others do. This approach allows him to accumulate such a large volume without much fatigue, eliminating the need for a massive taper. Yes, he obviously does have good genes, but there is a lot be said about simple consistency
I guess now that this is available, I should get started. I’ll keep everyone posted how it’s going.
I guess now that this is available, I should get started. I’ll keep everyone posted how it’s going.
And I’ll post Sun Yang’s swim workouts so you can use them as a guide for your swim training.
To be honest this looks much like what Rob de Castella was doing in the 80s. Consistent running with a bit of relative speed mixed in and some tougher long runs.
I suppose it helps to have the genetics to run fast and be resilient to injury.
http://www.runnerstribe.com/features/training-of-robert-de-castella/
I guess now that this is available, I should get started. I’ll keep everyone posted how it’s going.
And I’ll post Sun Yang’s swim workouts so you can use them as a guide for your swim training.
Excellent. Now if I can just get a cycling workout, I’ll have next season covered.
Its not that he doesn’t have a taper, its that he doesn’t have a multi-week taper. His training log appears to get easier the final week, though he stops it at Wednesday when he flies to Berlin.
Though I thought the 1 week taper was already well established, no?
i agree, and it’s another pro showing that taper doesnt mean easy, all it means is slightly less each week
Some great nuggets in that training log. Keep in mind marathon race pace for this guy is around 2:55/km and rarely does he touch that pace in training. Easy is very easy and there is a lot of it. By most training calculators, easy for him should be 6:00-10 and very easy as slow as 6:40/mile.
That’s the equivalent of a 3:00 marathoner running most of their miles between 9-10:00/mile.
As far as the taper, it makes complete sense for an elite marathoner whose muscle fiber has a high percentage of slowtwitch. I think some believe a taper is this magical event that requires a lot of rest and a series of perfect workouts. I personally race best off 3 easy days of training leading into the race. That might be 30-40 minute easy runs each day with strides the day before the race. Of course the weekend before I’m not hammering the long run, but my mileage is only slightly lower the week before raceweek. I also believe this is something you need to experiment with. I’ve read that athletes with a high percentage of slowtwitch fibers typically do not do as well with a long taper, compared to those with more fasttwitch.
I generally have the feeling, by own experience and by the experience of others, that you can become fast (in races) by just running a lot at moderate speeds. And my feeling is that cycling is a different thing. You do not become a fast cyclist by only cycling a lot at moderate speeds.
Does anyone agree to this difference between running and cycling?
I suspect you’re correct, but this might only apply to pros who are not time constrained the same way we are. Running is tough on the body because of all the pounding, so the way that maximizes aerobic development is lots of slow. Cycling doesn’t impose this constraint to the same degree so the optimal way to train aerobic capacity may be different.
Though for an age grouper, it might all be a wash. We’re time constrained in a way that the full time pro isnt, so the optimal training method is likely different as well. For Kipoge and Froome, the question is how you maximize aerobic capacity. Full stop. For us, it’s maximizing within a set of time constraints.
My guess is then that the optimal training for us has more high intensity, simply because we have fewer hours to dedicate to the cause.
That’s the equivalent of a 3:00 marathoner running most of their miles between 9-10:00/mile.
Awesome, that describes exactly what I’ve been doing when I’m building mileage. My results told me it works, but nice to have it confirmed by an elite. I never get close to his mileage though, and once I do get used to 50+ mpw, my paces do seem to increase. Not due to more effort though.
Meanwhile Adula, the Ethiopian who almost beat him, didn’t know he was racing Berlin until the Wednesday before, and his coach told him to run with the 2nd group.