Read the book:
Read the book:
Deek had strung a 1000 days of running together by 1980 age 22. He built up slow and steady through his teen years and by about 20/21 started pushing much bigger numbers. The Clohessy approach was always a patient, gradual buid up.
You gotta put Deek's running into context. He was pretty much the best in the world by 81/82. He had by then done 4 or so years of 180-220kms per week. Those 18 milers mid week were relaxed running at around 6min mile pace.
Most of the other guys were only going 13-15 miles mid week.
Initially you could just make the 400/200 session a surge and float rather than hammering fast 400s.
why play dumb Mopak?
mopak wrote:
Yeah things are looking up. I remember a Ken Green running in the pack at Ferny Creek back in the day, I imagine it's the same guy. Sean Williams program looks pretty much like the sort of stuff Rab and Clo were doing.
Thanks for the info. Hard to believe Deek only did 8X400. Seems to simple. I know he did high mileage, but he only did 8X400s or 16X200s on the track? really? that is incredible. He is one of my all-time favorites.
Lee Troop started training in Colorado with Steve Jones this year. Apparently at the Boston marathon Jones described Troop’s previous training as ‘naïve’.
Naive? He ran a lot faster before he ran with Steve Jones.
He's run a couple of 2:16 marathons this year (Boston and Capri) but hasn't been fully fit or able to train at full potential. Currently back in Geelong where he is organising a fun run on 22 November.
Not playing dumb. I was always just a fringe dweller back in the 80s, a hack who enjoyed sunday runs at the tail of "The Pack". These days I'm just a slow, fat old jogger so don't keep close tabs on the who's who of running.
8x400m in 62s with 200m floats in 40s, harder than it might appear.
May well be that training has moved forward. However none of the current crop of Aussies are hitting 2.08/09. Perhaps they can benefit from doing naive training to get them to that level and then move onto more sophisticated stuff once there.
I'm not sure how successful Steve Jones' coaching has been. Has he got many guys running sub 2.10? That's a genuine question as I don't know who he coaches.
Troopy ran a couple of 2.09s under Moneghetti's guidance, that's pretty good results for a naive program. I think Troopy could hacve achieved more but I think alot of that was down to his slightly wild, erratic nature.(He's a great character though.)
outofdate? wrote:
Lee Troop started training in Colorado with Steve Jones this year. Apparently at the Boston marathon Jones described Troop’s previous training as ‘naïve’.
So if Troop's prior training was naive, does that make what Jones does sophisticated? Or just slightly less naive? This is the same guy who recently described his own methodology as wholly non-technical, seat-of-the-pants running. At least he's not expressing naive sentiments like, you know, Torres could be top three at New York.
Either Jones did not make this statement, or he was pissed.
bump
mopak wrote:
Troopy ran a couple of 2.09s under Moneghetti's guidance, that's pretty good results for a naive program. I think Troopy could hacve achieved more but I think alot of that was down to his slightly wild, erratic nature.(He's a great character though.)
I think he is a great guy but maybe wild/ erratic should be replaced with injury riddled. The guy has had things like a torn stomach muscle, stress fractures etc.. I heard him speak at Boston last year and from what I gathered he moved to Boulder because he liked the place and just trains with Jonesy and his group. (I could be wrong on that.)
Isnt he nearly 40 or something like that, so good effort to be still running around but unsure if he is as serious as what he was prior to beijing.
HRE wrote:
http://www.sport.monash.edu.au/assets/docs/chris-wardlaws-training-program.pdf
Has anybody a copy of this? The page has been deleted
mopak wrote:
A typical week in the program.
Mon -am. 8km easy.
pm. 16kms easy.
Tue -am. 8kms easy.
pm. A fast 15min run and a 15min fast hill circuit.
Wed -am. 8kms easy.
pm. 25kms steady.
Thu -am. 8kms easy.
pm. 8x400m fast with brisk 200m float between.
Fri -am. 8kms easy or rest.
pm. 12-16kms easy.
Sat - Race day.
Sun -am. 35kms in the hills/forests easy but working the hills.
pm. 8kms easy.
Obviously the actual volume you do will depend on lifestyle,ambition and how sound your body is.
Maintain high volume year round. In the build phase you keep up the regular quality work but just don't push it so hard. Long runs and volume is the key to the program. Wardlaw always said you first have to be fit enough to train. From there it will take at least 4 years of consistant work to reap maximum benefits. It's not a quick fix program.
Didn't Mike Musyoki do something similar? Basically the same structure every week and then just race almost year-round?
Here is Deeks actual training log from his book:
Monday
AM - 10KM in 38 minutes
Noon - 30 minutes gym work - flexibility and strength
PM - 16KM in 60 minutes
Tuesday
AM - 10KM in 38 minutes
Noon - 30 minutes gym work - flexibility and strength
PM - 10KM in 38 minutes followed by 12 X 400 on grass track, sprinting the straits and jogging the bends. 1600m cooldown.
Wednesday
AM - 10KM in 38 minutes
Noon - 30 minutes gym work - flexibility and strength
PM - 29KM in 110 minutes on pine needle trails.
Thursday
AM - 10KM in 38 minutes
Noon - 30 minutes gym work - flexibility and strength
PM - 5KM in 18 minutes followed by 8 X 400 in 63-64 seconds. 200M float between 400s. Followed by 5KM in 20 minutes.
Friday
AM - 10KM in 38 minutes
Noon - 30 minutes gym work - flexibility and strength
PM - 18KM in 64:45.
Saturday
AM - 19-21KM at 18 per 5K pace followed by 6 X 100m hill sprints
PM - 10KM in 38 minutes
Sunday
AM - 33-36KM in 2 hour 15 minutes to 2 hours 40 minutes
PM - 8KM in 31 minutes
Delete the "pine needle trail" and the "30 minute gym work - flexibility and strength," and it is correct.
The posting was taken directly from his book. So it is correct as is.
Thank you, Altoroad.
There is a classic book from the 80's "DeCastella on Running" which outlines the programme. Somewhat dated however it is s great reference.