Any one know the how Jonny Gray trained? What were some of his workouts?
Any one know the how Jonny Gray trained? What were some of his workouts?
he took it to the twilight zone/dead zone
why? did you want to get 800m workouts?
From "Track Technique" years ago:
All distances in yards.
Non-Competitive Season:
M. 6 miles easy, 16 x 220 (3 easy then 1 good speed-repeat); 6 x 150 good speed; 10 x 110 easy.
T. 6 miles easy, 8 x 440 with 220 jog (3 easy then 1 good speed-repeat); 4 x 220 good speed; 10 x 110 easy.
W. 12 miles easy
Th. 6 miles alternating easy and fresh.
F. 8 miles easy.
S. 10 miles alternation 2 easy and 2 fresh.
S. 8 miles easy.
Competitive Season:
M. Mile warm up; 12 x 110 alternating easy and good speed; 8 x 440 (2 good speed, 1 half speed, 1 lap jog-repeat); 8 x 220 alternating good speed and fresh; 2 miles easy, 2 x 660 (53.0 at 440); 10 x 110 easy.
T. 2 miles easy; 12 x 110; 4 x 880 (1:53); 2 x 440 easy; 12 x 150 (1 easy, 1 good speed, 1 easy, 1 half speed-repeat); 10 x 110 easy.
W. 7 miles easy; 1 x 880 (1:49).
Th. 4 miles easy; 12 x 110 alternating easy and good speed; 8 x 220 with 110 jog in between alternating 1 good speed and 1 hard; 6 x 150 alternating easy and fresh; 10 x 110 easy.
F. 6 miles easy.
S. Race.
S. Rest
Gray trained in the Igloi style. The intervals had (usually) 4 different speeds called easy, fresh, good, and hard. Not all of Gray's interval sessions were balls-to-the-wall.