jonesy. wrote:
looked up a summary of Ryun's training, some of the interval times don't seem right:
Track season
All runs are finished with kicking the legs in
the pool to loosen the muscles and enhance flexibility.
Averaging about 110 miles per week with most of it at a fast pace.
Standard Warmup
1320m, with 800m rec. 2 x 600m with 4:00 for run and recovery. 4 x 300m with 3:00 for run and recovery, then 800m recovery jog. 6 x 100m sprints, then 8 x 60 m sprints.
4 x 200m steep hill sprinting to practice sprinting when tired.
Warmdown
20 x 400m in 62.5 seconds
Cross Country training of Jim Ryun:
Averaging about 88 miles per week with most of it at a fast pace.
Saturday 16.5 miles at 6:07 pace
Sunday 5 miles easy jogging after church
Monday 20 minute standard warmup (1 mile jog, stretching, 4 x 120 yards, 4 x 60 yards) Mile in 4:23, 3 x 800m in 2:45, 4 x 400m in 69 sec, with 3 minutes for each run and recovery)
Tuesday Standard Warmup 6 x 1500m in 5:02 with 3 minutes rec. 6 x 800m in 2:49
2.5 mile warmdown
Wednesday A.M. 4 miles easy PM. Standard Warmup
4 x (8 x 400m) Averaging 71, 70, 70, 68 for each set of 8. In between each set he jogged a mile for his rest period.
Standard Warmdown
Thursday AM 3 miles easy P.M. Standard Warmup
3 x (10 x 200m) 30, 30, 33. Rec. 2.5 minutes rest
for run an recovery.
2.5 mile warmdown