Habtom Samuel wins Boston Half in 59:49, course record
Habtom Samuel took 45 seconds off a course record that had stood since 2013, and it is his fourth straight road win since turning pro in August.
Read the whole week in one goAlmgren's 1:01:57 second half, and the carb fight
Races and results
Samuel runs 59:49 at Boston Half, breaks 2013 course record
Habtom Samuel won the Boston Half in 59:49, knocking 45 seconds off Lelisa Desisa's course record from 2013, CITIUS MAG says. He took control in the back half of the rolling course. It is his fourth straight road win since turning pro, after Beach to Beacon, Falmouth and the Abbott Dash to the Finish 5K.
Since August, Samuel has claimed wins all over the U.S. circuit: Beach to Beacon, Falmouth, the Abbott Dash to the Finish 5k, and now the Boston Half.
How they train
Magness: amateurs should swap 4x3min for 8x30sec VO2 max reps
Steve Magness says most non-elite runners doing VO2 max work (training at the ceiling of how much oxygen you can use) are better off with short reps than long ones. Instead of 4x3min at 5K pace with 2min rest, he prescribes sets of 8x30sec with 45sec rest at 5K to 3K effort.
WHat tends to happen, they go too hard, and last few reps are just survival and not getting the right adaptation.