An historic day? Eliud Kipchoge today did not quite break the 2 hour barrier for the marathon but took around 2.5 mins off the currrent world record (2:02:57), completing it in 2:00:25. The run doesn't count as a record though since he and two other runners had pacemakers dropping in and out as they ran circuits of Monza race course. Never the less, this is a pretty impressive run, averaging 4:36 mins/mile and being equivalent to running 100m in 17s 422 times in a row (must try to beat 17s for 100m next time I'm at the track!). What can we learn from this?
Well it certainly sounds like it is going to be physically possible for somebody to break 2 hours at some stage. Additionally, while there were various strategies employed to maximise pace (such as trying to create a wind break for the runners and delivering drinks by scooter) the key, as in all the races that mere mortals like us do, is pacing. Get your pace right and great things are possible.
It is also worth noting that the Monza circuit is 2.4Km long. That means Kipchoge had to run this 17.6 times. So no more complaining in the winter when I suggest seven laps of Lanci Park - OK?
Plan for the week
Mon (7:30) - Hills. Mitford Church. 10 X 1:30 up with 2:00 downhill recoveries.
Wed (6:30) - Track 5K sessions: 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) - Surges. 4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard. We'll probably do this on the Steads route, but if people want a longer run , we could do a route through Clifton and Hepscott.
I hope to be around all week.
UKA Level 2