Ron Warhurst Training

Was waiting for this thread to come up. Don’t I don’t know any specifics but I think Kevin Sullivan (the current U of M coach) ran under Warhurst as well. I wouldn’t be surprised if they did things pretty similar to Warhurst’s original training. Maybe check the runners strava?

Fast intervals with ample recovery.

Arb Hills

Harvard Hills

Ridgeway Hills

Run hills + track reps after at goal race pace

Michigan Workout

Hills + 3 mile tempo + Hills

4 mile tempo + 8x200 track

16x400 with short rest

4x200 + 3x300 + 2x400 + 1x600 at goal race pace

3x1000 at 5k race pace + 4x400 at mile race pace + 1x1000 AUG

Lots of 300s

2x150 + 200 / 2x150 + 300 / 2x150 + 400

Only source I've looked at it Hobbs' strava, but it looks very speed focused, kind of like Makhloufi's training (from what we've seen)

A lot of hills

Combinations of 200-600m at mile pace

Good amount of ~800 pace stuff (55/400 and faster)

Not too many tempos, and they're pretty short

Lower mileage

Back in the day, I think there were some threads that discussed some of the stuff Alan Webb did at UofM in the short time he was there.

I ran a workout with Nick Willis last winter and his workout included hills, fast 200m and 400m reps. I would say nicest professional runner on the planet, its hard not to love Willis

Here's an article from Running Times on one of the cross workouts Webb did with Warhurst

https://www.runnersworld.com/advanced/a20840851/commencing-the-novitate/

Strength, strength, strength then sharpen.

LOTS of hills and tempos

“Hills” is not helpful.

How long, how steep, how intense, how many, how much recovery?

Here you go.

Here is a season of Nate Brennan's training:

https://drive.google.com/file/d/1phjrwdbpkNLKHBrT6Vqi3GR9XMZhyW2w/view?usp=sharing

Here is a season of Nick Willis' training:

https://drive.google.com/file/d/1IC2b1Say1nBrXNyYNrZ9Ty6mvRniInVB/view?usp=sharing

I don't remember where these were taken from exactly, but it's the notes that were personally recorded by Willis and Brennan while they were training under Ron at UM.

There's a book where a full year of Webb's training under Warhurst is spelled out, written by the same author as Running with the Buffalos. I forgot the title but it wasn't Running with the Wolverines.

SMNRunner wrote:

Here you go.

Here is a season of Nate Brennan's training:

https://drive.google.com/file/d/1phjrwdbpkNLKHBrT6Vqi3GR9XMZhyW2w/view?usp=sharing

Here is a season of Nick Willis' training:

https://drive.google.com/file/d/1IC2b1Say1nBrXNyYNrZ9Ty6mvRniInVB/view?usp=sharing

I don't remember where these were taken from exactly, but it's the notes that were personally recorded by Willis and Brennan while they were training under Ron at UM.

Would you mind changing the Google Drive permissions? I have to request access to see the docs.

Whoops. Should be updated now. Apologies.

SMNRunner wrote:

Whoops. Should be updated now. Apologies.

Thank you bruther!

Han Solo, thanks. There are some variations of workouts there that I haven't seen before. Can you fill in a few of the gaps? You may not know or care to take the time to share, which is fine of course. But any additional detail would be MUCH appreciated.

Hills + 3 mile tempo + Hills

- Can you describe the hill portions a bit?

4 mile tempo + 8x200 track

- 200s at mile pace? Recovery?

16x400 with short rest

- @ 5K pace? 30 sec recovery?

4x200 + 3x300 + 2x400 + 1x600 at goal race pace

- recovery?

3x1000 at 5k race pace + 4x400 at mile race pace + 1x1000 AUG

- recovery?

Lots of 300s

- pace and recovery?

2x150 + 200 / 2x150 + 300 / 2x150 + 400

- recovery?

The Dirty Duck wrote:

Han Solo, thanks. There are some variations of workouts there that I haven't seen before. Can you fill in a few of the gaps? You may not know or care to take the time to share, which is fine of course. But any additional detail would be MUCH appreciated.

Hills + 3 mile tempo + Hills

- Can you describe the hill portions a bit?

4 mile tempo + 8x200 track

- 200s at mile pace? Recovery?

16x400 with short rest

- @ 5K pace? 30 sec recovery?

4x200 + 3x300 + 2x400 + 1x600 at goal race pace

- recovery?

3x1000 at 5k race pace + 4x400 at mile race pace + 1x1000 AUG

- recovery?

Lots of 300s

- pace and recovery?

2x150 + 200 / 2x150 + 300 / 2x150 + 400

- recovery?

I can't speak too much about the recovery portions aside from the general sense that Ron doesn't push short recoveries down to the specific second, but focuses a little more on running the reps with high quality.

But the hills are easy to find on a map. Arb hill is a 1k winding hill that has gentle portions and moderate portions. Ridgeways are somewhere around 200 meters and relatively gentle - you can really work on uphill turnover. Harvards are also somewhere around 200+ meters but much steeper incline than the other hills. They will kick your ass if you do them right, whether you are in shape or not. Some hill workouts include all three, and some include a mix of other fast stuff plus the hills.

Thank you thank you. Great to know this.

Sub Four