Another key specific session Bekele often used was 8x (400 in 52-54, rest, 200 in 24-25) with 90sec-2min rest between.   Features of this set certainly lean toward needing ‘pure speed’. The compounding nature of this set is that it merges the ability to hold that speed over “longer” distances, via having both highly developed aerobic conditioning, but also tapping into the his bodies ability to clear lactic acid quickly. The final icing on the cake of this session was that it was usually performed 10 days out from Bekele's focus event and it was done at altitude, additionally straining the system and maximizing benefits.

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