POSSIBLE SPRING PROGRAM

Monday:
warmup and stretching
1 x %; 6 x 220; 1 x 440 plus 6 x 110 hard (pace
work) or 880, 660, 440, 330, 220, (110's x 4)
(pace work)
warmdown

Tuesday:
warmup and stretching (race?)
4x110(V2 speed)
6 x 330 â?? fast
4 x 220 â?? fast
1 x 880 â?? in-out 55 yard sprints
warmdown

Wednesday:
distance run 8-10 miles 4 x 110's â?? 4x150's

Thursday:
warmup and stretching
4 x660 @ pace
4 x 440 @ below pace
2 x 220 @ below pace (fast)
1 x 880 â?? in-out 55 yard sprints
warmdown

Friday:
distance run plus pickups or Fartlek (if not racing Saturday)

Saturday:
race (Fartlek if not racing)

Sunday:
8-10 mile run steady

* Presented at the Michigan Interscholastic Track Coaches Clinic, Oakland University, January 9-10,1976.

bitchtits
RE: Training for the mile (University of Michigan) Ron Warhurst) 3/29/2004 8:18PM - in reply to 1234567890 Reply | Return to Index | Report Post
interesting. seeing as how this was presented almost 30 years ago, any idea how similar it is to what he has done in the last, say, 10 years with sully, brannen, willis, etc.?

Michael Bautista
RE: Training for the mile (University of Michigan) Ron Warhurst) 3/29/2004 8:49PM - in reply to bitchtits Reply | Return to Index | Report Post
Thanks for the training info!

Here is Hicham El Guerrouj's(3:43 mile) training from the 1997 season
www.kingofthemile.com/training.html

* www.kingofthemile.com - Dedicated To Hicham El Guerouj

typo corrections?
RE: Training for the mile (University of Michigan) Ron Warhurst) 1/21/2005 2:02PM - in reply to 1234567890 Reply | Return to Index | Report Post
Anyone know if this information is available on the internet somewhere without all the typos?

POSSIBLE FALL TRAINING
(September-November)

Monday:
2 mile warm-up ^ ,iSV
stretching and striding *
f 4-7 mile run at 5:40-6:20 pace (on hills if
possible) +
stretching plus 6-8 X 110's @ 1/2-3/4 speed
(Try to give a split 2-3 times during the
run to help the runners with pace)

Tuesday:
Warm-up run (2-3 miles) — (possible race) stretching and striding 3X1 mile @ 4:50-5:30pace(4-6min. recovery) 2 X 880 @ 2:20-2:35 pace (3-4 min. recovery) mile warmdown and stretching

Wednesday: stretching
8 mile run @ 6:00-7:00 pace (hills if possible) stretching plus
fi^X 110 @ 1/2-3/4 speed

Thursday: &l ^
warm-up run 2-3 miles
stretching and striding (4 x 110 easy) t?i
3 X 880 @ 2:18-2:35 pace (3-4 min. recovery)
', 6 X 440 @ 65-75 pace (60-90 sees, recovery)
M 1-2 mile warmdown plus stretching
*•* and 4X150 "

Friday:
6-8-10 mile run — steady • stretching ffX 110 fast plus 1 X 880 in-out 55 yard sprints

Saturday:
(possible race) 8 miles Fartlek (2 miles easy,
3-4 Fartlek, 2-3 easy) Pick out telephone poles and go hard for
3, easy for 6, hard for 4, easy for 2,
hard for 1, easy for 6 (The pattern should be according to how
the runner feels)

Sunday:
Steady 10-12 mile run

Total 55-70 miles per/week

NOTE: Possible morning workouts 2-3 days a
week, 3-4 miles easy. ,,, r


POSSIBLE WINTER TRAINING
(January-February-March)
Monday: stretching
6-8-10 miles (on hills if possible) stretching 4X150(1/2-3/4 speed); 4X 110 (1/2-% speed)

Tuesday:
2-4 mile run — stretching interval training — repeat miles (2-3), half miles (4-6), 440's(8-12)
slower than race pace; little rest between reps, or 6 mile run — stretching plus 1 mile 55 in-out sprints 1 mile warmdown

Wednesday:
6-7-8 miles Fartlek
First 2 miles easy; next 3-4 mile Fartlek;
next 2 miles easy stretching plus 1 X 880 in-out 55 yard sprints

Thursday:
8-10 mile run
stretching . 4-6X150's
4-6X110's

Friday:
Fartlek run 6-8 miles (on hills if possible)

Saturday:
Distance run plus stretching
4-6 X 110 plus 1 X 880 in-out sprints

Sunday:
10-12 mile run

Approximate total miles: 60-70 miles per week.


POSSIBLE SPRING PROGRAM
Monday:
warm-up and stretching
1 x %; 6 x 220; 1 x 440 plus 6 x 110 hard (pace
work) or 880, 660, 440, 330, 220, (110's x 4)
(pace work)
warmdown

Tuesday:
warm-up and stretching (race?)
4x110 (V2 speed)
6 x 330 — fast
4 x 220 — fast
1 x 880 — in-out 55 yard sprints
warmdown

Wednesday:
distance run 8-10 miles 4 x 110's — 4x150's

Thursday:
warm-up and stretching
4 x660 @ pace
4 x 440 @ below pace
2 x 220 @ below pace (fast)
1 x 880 — in-out 55 yard sprints
warmdown

Friday:
distance run plus pickups or Fartlek (if not racing Saturday)

Saturday:
race (Fartlek if not racing)

Sunday:
8-10 mile run steady

* Presented at the Michigan Interscholastic Track Coaches Clinic, Oakland University, January 9-10,1976.