did he follow a daniels or lydiard program, or did he do something completely different?
did he follow a daniels or lydiard program, or did he do something completely different?
bob timmons trained him off of crazy intervals, some workouts were about 40x400s and 18x800s and even more hard ass workouts
Daniels speaks of this in one of his videos. He says Timmons was a swimming coach who just threw everyone into lots of intervals and Ryun survived. Here's a LR thread on Timmons and Ryun: http://www.letsrun.com/forum/flat_read.php?thread=2922008&page=0
Bob Timmons was a great coach, which trained Ryun and many others before him.
He trained Archie San Romani Jr, who broke the national high school mile record a few years before Ryun.
He trained a number of swimmers who broke national records, as early as the mid 1950's. At least one of them got an Olympic gold medal. He also trained state champion sprinters and other events. The conditions in Kansas were very trying but he always had a lot of kids out for track and cross country. Also there was competition from other good programs in the state. Timmons was an excellent coach.
There is quite a bit of misunderstanding about the type of training they did at Wichita east. They only ran on the track twice a week. The other two days they did longer runs through a hilly park near the school.
JoeGarland wrote:
Daniels speaks of this in one of his videos. He says Timmons was a swimming coach who just threw everyone into lots of intervals and Ryun survived. Here's a LR thread on Timmons and Ryun:
http://www.letsrun.com/forum/flat_read.php?thread=2922008&page=0
Sounds like Dellinger after he abandon Bowerman's teachings...
so timmons coached him in highschool and at ku?
Daniels and Lydiard were not even THERE yet. Ryun predates them both. His coach set up a series of clocks every 55 yards around the track. Ryun trained his butt off on intervals plus long runs. He hated those long runs; complained to coach Timons about them all the time. Coach Timons told him that if he wanted to be the first high school boy under 4 minutes he had to pay the price.
I met Ryun indoors in San Francisco in a two mile race. Before the race I was talking with him and he told me his goal was to break 4 minutes. I thought the kid was NUTS! No high school boy could run that fast. But it was I who was wrong. The next spring I ran 4:01.5 and then I decided 4 minutes was possible. Why didn't I go for that goal? Next spring Ryun got it easily!
No doubt, you are both legends, Gerry. However, I do have to argue that lydiard WAS there. He trained the great Peter snell, who at the time of ryuns initial rise, was the greatest miler on the planet.
bump
there is no way that even a 3:55 miler could do those workouts
That's like saying GL never did 200+mpw in HS, but yet he did - many times over. Trust me, he did them.
[quote]miler427 wrote:
there is no way that even a 3:55 miler could do those workouts[/quote
I think it's very possible that he did those workouts as a 3:55 miler. Hell, I did AM: 10miles@6:30, PM: 10x400@.60 in HS and I was only a 4:12 miler.
I remember reading that Ryun used to routinely run 110 miles per week in high school, but I don't know if that was just in the muggy Kansas summer or what. But I specifically recall that number.
super swede wrote:
-total ridiculousness. i always wonder where people get these fabrications. read the original, "the jim ryun story". it has extremely detailed workouts in there. ryun was a complete badass.
Exactly. Read his book.
His training is also in "How High School Runners Train" by McNeff.
I ran with the Wichita East team many times before and during the time Ryun was there. Timmons had a book two inches thick with every workout for every runner. He was a truly amazing coach, 100 percent supportive of every young person, whether or not they went to Wichita East. The world needs more people like Bob Timmons.
Just as one example, Timmons had a swimmers clock set up about 10 yards beyond the finish line, so every runner could see the clock as they finished. The clock ran the entire length of time of each practice session and never went off until the end of the practice. The 440's were run with 3 minute departure times, meaning you would start at 3, 6, 9, 12 minutes etc.
yeah i believe timmons went to ku with ryun
the wrote:
back to my question did his training resemble some kind of program or was it just whatever timmons was feeling that day. and again timmons was his coach in highschool and college?
Timmons had a specific program through the year. It was probably adjusted for tornados and such, not much else. There was a pattern through the year, the season, and each week. The runners built up to a volume of 440's in the fall, for example in 5 sets of 10, which was reduced to a fewer number in the spring but those were just part of the program. Ryun ran 4x 440 in 57 57 57 53 on 3 before his 4:01.7 at Modesto. McNeff's book has a good summary of the training.
interesting, very cool
For instance, it said, and I have read it elsewhere, that Sebastian Coe ran very low volume and never more than 90K per week. His compatriot Steve Ovett was said to run as much as 130 miles a week.
Timmons went with him to Kansas and post college as well. Jim has said this was a real advantage to him and more like the club systems in GB.
A long time ago I went to Ryun's running camp, actually two summers of it. He and his family are just the nicest people.
I can't recall specifically what he did in high school vs college, I think the book references earlier would be the way to check. But he was a machine. 20x400 was a typical workout. I don't think he actually did 40x400, I recall what he said Timmons would use less rest early in the build up (so 60 sec pace 400 and 60 sec rest), putting "hay in the barn" and then increase the rest to 90 sec later in the season and higher quality to under 55, for instance.
He told me also during one of the runs that he felt he was getting somewhere when he could do two interval track workouts a day...
This is a copy of his training at Kansas in 1966. I know it's not high school, but I don't think the overall pattern changed that much, so you can get a basic idea of how hard he trained (sorry if the post is a little long).
Jim Ryun’s training 12 weeks from 05/01/1966 to 07/24/1966
This period includes;
• 2 miles in 8:25.2 (US record)
• Compton mile 3:53.7
• 880 in 1:44.9 (WR) (26.2,27.1,26.1,25.5)
• Following day 4:02.8 mile and 47.8 relay leg
• Mile WR 3:51.3 (57.7, 57.7,59.6,56.3)
• 880 in 1:46.2 (26.8,26.4,25.8,27.2)
Jim Ryun-How He Trains
by Bob Timmons, Coach, University of Kansas
This is the record of Jim Ryun's daily training during the 12
-week period from May Ist to July 24th, 1966, as recorded by his coach Bob
Timmons.
Sun., May 1: (pm) 10 miles cross country (approx. 1 hour).
Mon., May 2: (am) jog mile; 16 x 100 with 100 jog; jog mile. (pm)
warm-up (four miles cross country,
calisthenics, 4 x 100, 4 x 50); 880 (2:04), jog 440, 2 x 660 (1:32)
with four minute recovery, jog 440, 3 x 440 (58) with three -minute
recovery, jog 440, 4 x 330 (42. 5) with 110 walk recovery, jog 440, 5 x 220
(26), with 220 jog recovery, jog 440, 6 x 140 with 140 jog recovery;
warm-down (jog mile); weight training.
Tues., May 3: (am) jog mile; 16 x 100 with 100 jog; jog mile. (pm)
warm-up; 6 x 150 (17) with 150 jog, jog 440, 4x 220 (26) with 220 jog, jog
440, 2 x 330 (41.5) with 110 walk, jog 440, 1 x 440 (56), jog 440, 2 x 220
(26) with 220 jog, jog 440, 6 x 150 (17) with 150 jog; warmdown; weights.
Note: --weight training consisted of- barbells (50 lb), 2 sets of 20
repetitions, tri cep curls, military press, upright rowing, bent-arm
rowing, bicep curls (regular, reverse),half squats, toe raises, pullovers.
Weds., May 4: (am) jog five miles (30 min). (pm) ran 15 miles; 10
x 120 with 120 walk; weights.
Thurs., May 5: (am) jog mile, 16 x 100 with 100 jog, jog mile.
(pm) warm-up; 2 x 220 (25.5) with 220 jog, jog 440, 2 x 330 (40.5) with 110
walk, jog 440, 2 x 440 (56.8) with three-minute recovery. jog 440, 1 x 660
(1:32), jog 440, 2 x 440 (57) with three-minute recovery, jog 440, 2 x 220
(24.5) with 220 jog; grass drill--10 x 80 with 80 jog, 10 x 60 with 60 jog;
warm-down.
Fri., May 6: (am) jog mile, 16 x 100 with 100 jog, jog mile. (pm)
warm-up; 4 x 550 with 110 walk, jog 440, 4 x 440 with 110 walk, jog 440, 4
x 330 with 110 walk, jog 440, 4 x 220 with 110, jog 440, 4 x 330 with 110
walk, jog 440, 4 x 220 with 110 walk, jog 440, 4 x 150 with 110 walk; warm
-down.
Sat., May 7: (am) 10 miles cross country in approx. 60 minutes.
(pm) 5-1 miles at easy pace.
Total for week: 105 miles.
Sun., May 8: (pm) 10 miles in approx. 60 minutes.
Mon., May 9: (pm) warm-up; 880 (1:50.6), 550, jog 440, 2 x 440
with three minute recovery, jog 440, 2 x 330 with 110 walk; warm-down.
Tues., May 10: (am) five miles in 33 minutes. (pm) warm-up; 440
(51.6); two-mile
stride.
Wed., May 11: (pm) two-miles easy cross country.
Thurs., May 12 (pm) jog two miles; pick-ups; jog 880.
Fri., May 13: Two-mile race at Compton -Coliseum Relays--set US
record of 8:25.2 (440 splits of 62.8, 63.7, 63.9, 64.6, 63.9, 66.1, 63.9,
56.3).
Sat., May 14: travel.
Total for week: 30.5 miles.
Sun., May 15: rest.
Mon., May 16: (am) jog mile, 16 x 100 with 100 jog, jog mile,
(pm) warm-up; 1320 (3:04), jog 440, 440 (53), jog 880, 4 x 330 (42.5) with
110 walk, jog 440, 4 x 220 (26) with 220 jog, jog 440, 4 x 150 with 150 jog
(grass); warm-down.
Tues., May 17: (am) jog mile, 16 x 100 with 100 jog, jog mile.
(pm) warm-up; five sets of 10 x 120 with 30 jog--440 jog between each set;
warm-down.
Wed., May 18: (am) five miles cross country in approx. 30 minutes.
(pm) 15 miles c-c in approx. 1: 40.
Thurs., May 19: (pm) warm-up; 6 x 330 (42.5) with 110 walk, jog
440, 6 x 220 (25.5) with 220 jog, jog 440, 6 x 150 (16.5) with 150 jog
(grass), jog 440, 6 x 120 with 120 jog (grass), 4 x stadium steps;
warm-down.
Fri., May 20: (am) jog mile, 16 x 100 with 100 jog, jog mile. (pm)
warm-up; 5 x 440 with 110 jog, jog 880, 5 x 440 with 110 jog, jog mile, 5 x
440 with 110 jog, jog 880, 20 x 150 with 150 jog; warm-down.
Sat., May 21: 10 miles cross country.
Total for week: 85 miles.
Sun., May 22: (pm) 10 miles in approx. 65 minutes.
Mon., May 23: (am) jog mile, 16 x 100 with 100 jog, jog mile(pm)
warm-up; 660
(1: 2~. 8), jog 220, 220 (25. 9), jog 88O, 440 (56. 1), jog 220, 220
(25. 7), jog 880, 330 (40. 1), jog
220, 220 (24.9); warm-down.
Tues., May 24: (am) jog mile, 16 x 100 with 100 jog, jog mile.
(pm) warm-up; 4 x 330 with 110 walk, jog 440, 4 x 330 with 110 walk, jog
440, 4 x 220 with 220 jog, jog 440, 4 x 220 with 220 jog, jog 440, 4 x 150
with 150 jog, jog 440, 4 x 120 with 120 jog, 4 x hill; warm-down.
Wed., May 25: (pm) 15 miles in approx. 1:40:00.0.
Thurs., May 26 (am) jog mile, 16 x 100 with 100 jog, jog mile.
(pm) warm-up; 880, jog 440, 660, jog 440, 2 x 440 with 220 jog, jog 440, 2
x 330 with 110 walk, jog 440, 4x220 with 220 jog, jog 440, 5 x 120 with 120
jog (grass); warm-down.
Fri., May 27: (am) jog mile, 16 x 100 with 100 jog, jog mile. (pm)
warm-up; 6 x 220 with 220 jog, jog 440, 6 x 220 with 220 jog, jog 440, 6 x
220 with 220 jog; warm-down.
Sat., May 28: 12 miles c-c. Total for week: 90 miles.
Sun., May 29: (pm) 10 miles c-c.
Mon., May 30: studied for final exams.
Tues., May 31: (am) four miles c-c. (pm) eight miles fartlek
(c-c).
Wed., June 1: (am) five miles fartlek in approx. 35 minutes. (pm)
warm-up; 6 x 220 with 440 jog recovery
(24.0, 24.1, 23.9, 24.1, 23.7, 23.4); warm-down.
Thurs., June 2: (am) four miles c-c. (pm) four miles c-c.
Fri., June 3: (pm) jog till loose; calisthenics, 4 x 100, 4 x 50.
Sat., June 4: Mile race at Compton Invitational- -3:53.7 (440
splits of 59.0, 59.9, 59.6, 55.2).
Total for week: 44 miles.
Sun., June 5: 45 minutes c-c.
Mon., June 6: (am) five miles. (pm) warm-up; 880 (2:00.6), jog
880, 2 x 660 (1:29.5) with 3-1/2 minute
recovery, jog 440, 3, x 440 (57.5) with 2-1/2 minute recovery, jog 440,
4x330(39.5) with 110 walk, jog 440, 5 x 220 (26. 0) with 220 jog; warm
-down.
Tues., June 7: (pm) warm-up, 6 x 220 (25.5) with 220 jog, jog 440,
6 x 220 (25.5) with 220 jog, jog 440, 6 x 150 with 150 jog, jog 440, 6 x
150 with 150 jog, jog 440, 6 x 120 with 120 jog; warm-down.
Wed., June 8: (pm) 10 miles on dirt roads in approx. 60 minutes.
Thurs., June 9: (pm) jog mile, "pick-ups", jog mile.
Fri., June 10: USTFF Championships - -880 heat in 1:51.0; 880
final in world record 1:44.9 (26.2, 27.1,
26.1,25.5).
Sat., June 11: USTFF Championships - -4:02.8 mile (57.5, 61.1,
64.2,60.0)and 47.8 440 leg on mile relay.
Total for week: 45 miles.
Sun., June 12: (pm) hour c-c.
Mon., June 13: (am) two miles c-c. two-miles fartlek, two-miles
c-c. (pm) warm-up; 1100 (2:32), jog 880, 880 (2:00.1), jog 880, 2 x 660
(1:27.5, 1:29.7) with 440 jog, jog 440, 3 x 440 (58.5, 57.4, 57.8) with 220
jog, jog 440, 4 x 330 (41.1, 40.3, 40.8, 42.0) with 110 walk; warm-down.
Tues., June 14: (am) six miles c-c. (pm) warm-up; 6 x 330 (42.0)
with 110 walk, jog 440, 6 x 220 (26. 0)
with 220 jog, jog 440, 6 x 150 with 150 jog, jog 440, 6 x 120 With 120
jog (grass); warm-down.
Wed., June 15: (am) two-miles c-c, 10 x 100 with,100 jog, 10 x 80
with 80 jog, 10 x 60 with 60 jog, two-
miles c-c. (pm) 16 miles c-c in 1:38:00.0.
Thurs., June 16: (am) six-miles c-c. (pm) warm-up; 880 (1:57),
hill run, 20 push-ups, jog 440, 660 (1:25), hill run, 30 sit-ups, jog 440,
440 (53. 0), hill run, 10 chin-ups, jog 440,330 (38. 0), hill.run, 30
squats, jog 440, 10 x 100 with 100 jog (grass), jog 440, 10 x 80 with 80
jog (grass); warm-down.
Fri., June 17: (am) mile c-c, 4 x 220 with 220 jog, 8 x 100 with
100 jog, 10 x 80 with 80 jog, mile. (pm) warm-up; 6 x 220 with 220 jog, jog
440, 6 x 150 with 150 jog, jog 440, 6 x 120 with 120 jog (grass), jog 440,
6 x 100 with 100 jog (grass), jog 440; warm-down.
Sat., June 18: (am) six-mile c-c. (pm) 10 miles c-c.
Total for week: 105.5 miles.
Sun., June 19: (pm) 10 miles c-c.
Mon., June 20: (am) two-miles c-c, two-miles fartlek, two-miles
c-c- (pm) warm-up; 2 x 550 (72. 0, 71.5) with 330 jog, jog 440, 2 x 440
(56, 56) with 220 jog, jog 440, 2 x 330 (38,39) with 110 walk, Jog 440, 2 x
220 with,220 jog (grass), jog 440, 2 x 150 with 510 jog (grass);warmdown.
Tues., June 21: (am) jog six-miles. (pm) warm-up; 3 x 220 with 220
jog, jog 440,2 x220 with 220 jog, jog 440, 2 x 150 with 150 jog, jog 440, 2
x 150 with 150 jog, jog 440, 2 x 110 with 110 jog (grass), jog 440, 2 x 110
with 110 jog (grass); warm-down.
Wed., June 22: (pm) easy six-miles c-c.
Thurs., June 23: (pm) warm-up; grass drills--4 x 120 with 120 jog,
4 x 80 with 80 jog, 4 x 60 with 60 jog;
warm-down.
Fri., June 24: (pm) warm.-up; warm-down.
Sat., June 25: AAU Championships --mile heat in 4:06.5.
Total for week: 45 miles.
Sun., June 26: AAU Championships --3:58.6 mile (63.6, 62.3, 60.2,
52.5).
Mon., June 27: travel.
Tues., June 28: (am) five-miles c-c in approx. 30 minutes. (pm)
warm-up; 880 (2:01), jog 440, 660; warm-down. Heat: 98 degrees F.
Wed. , June 29: (am) 12 miles on road in 1: 10: 00.
Thurs., June 30: (am) warm-up; 6 x 330 with 110 walk, jog 440,6 x
220 with 220 jog, jog 440, 6 x 150 with 150 jog, jog 440, 6 x 120 with 120
jog; warm -down. (pm) jog mile; 16 x 100 with 100 jog, jog mile.
Fri., July 1: (am) warm-up; 660, jog 440, 4 x 440 with
three-minute recovery. jog 440, 4 x 330 with 110 walk, jog 440, 4 x 440
with three-minute recovery, jog 440, 660; warm-down. (pm) mile c -c, 4 x
220 with 220 jog, 8 x 100 with 100 jog, 10 x 80 with 80 jog, mile c -c.
Sat., July 2: (am) warm-up; 6 x 220 with 220 jog, jog 440, 6 x 150
with 150 jog, jog 440, 6 x 150 with 150 jog; warm -down. (pm) 2J miles c
-c, mile fartlek, 2 - miles c –c
Total for the week 49 mi.
Sun., July 3: (pm) 12 miles c-c in 1:10.
Mon., July 4: (am) easy 10 miles in approx. one hour.
Tues., July 5: (am) warm-up; 660 (1:33.6). jog 440, 2 x 550 (73.8,
74.9)with 220 jog, jog 440, 3 x 440 (58.2, 59.2, 59.6) with 220 jog, jog
440, 4 x 330 (45.1, 43.9, 42.9, 42.4) with 110 walk, jog 440, 5 x 220
(28.3, 28.4, 26.7, 28.6, 27.3) with 290 jog; warm.-down. (pm) five miles
c-c in approx. 30 minutes.
Wed., July 6: (am) warm-up; 5 x 330 (42.6, 41.8, 42.1, 42.7, 42.
1) with 110 walk, jog 440, 5 x 220 (26.8, 27.2, 26.2, 26.6, 26.3) with 220
jog, jog 440, 5 x 150 (17.6, 17.7, 17.6, 17.3, 17.2) with 150 jog, jog 440,
5 x 120 (15.2, 15.6, 14.4, 15.0, 14.7) with 120 jog; warmdown'. (pm) five
miles c-c.
Thurs., July 7: (am) warm-up; 10 x 150 with 150 jog, jog 880, 10 x
150 jog; warm-down.
Fri., July 8: (am) warm -up; 4 x 440 (6 1. 0, 59. 5, 57. 3, 56.
0) with 220 jog, jog 440, 4 x 330 (41.0, 41.0, 41.0, 42.5) with UO walk,
jog 440, 4 x 220 (25.5, 25.5, 26.0, 25.0) with 220 jog, jog 440, 4 x 150
with 150 jog, jog 440, 4 x 80 with 80 jog; warm-down. (pm) five miles c-c.
Sat., July 9: (am) eight miles c-c. (pm) five miles c-c.
Total for week: 69 miles.
Sun., July 10: (pm) 12 miles c-c in 1:15:00.0.
Mon., July 11: (am) warm-up; 880, jog 440, 660, jog 440, 550, jog
440, 440, jog 440, 330, jog 440, 10 x 120 (grass); warm-down. (pm) four
miles c-c.
Tues., July 12: (am) warm-up; 2 x 330 with 110 walk, jog 440, 3 x
220 with 220 jog, jog 440, 4 x 150 with 150 jog, jog 440, 5 x 120 with 120
jog; warm-down. (pm) two miles c-c.
Wed., July 13: (am) warm-up; 4 x 150 with 150 jog, jog 440, 4 x
120 with 120 jog, jog 440, 4 x 100 with 100 jog; warm -down.
Thurs., July 14: (am) mile (grass), calisthenics, 8 x 120 with 120
jog, mile (grass).
Fri., July 15: Same as July 14.
Sat., July 16: three-miles c-c.
Total for week: 42 miles.
Sun., July 17: All-American Inv--world record mile of 3:51.3
(57.7, 57.7, 59.6,56.3).
Mon., July 18: eight-miles c-c.
Tues., July 19: eight-miles c-c.
Wed., July 20: six-miles c-c.
Thurs., July 21: four-miles c-c.
Fri., July 22: three-miles c-c.
Sat., July 23: three-miles c-c.
Total for week: 32 miles.
Sun. , July 24: Los Angeles International Games - -880y in 1:46. 2
(26.8, 26.4, 25.8, 27. 2).
High School training of Ryun’s.
Cross Country [October 5 to October 11, 1963] 75 miles/week
======================================
Saturday (Oct 5) [16 miles]
AM 16 miles @ 6:08 pace (hills & rough terrain)
kicking in pool
Sunday (Oct 6) [5 miles]
PM 5 miles
Monday (Oct 7) [9.5 miles]
AM 3 miles - strides
PM warm up 1 mile jog
calisthetics
wind sprints (4x120 and 4x60)
1x1 mile @ 4:23 pace
calisthetics
3x880 @ 2:45 average pace
cables (?)
4x440 @ 69 average pace
warm down 1 mile jog
wind sprints (4x120 and 4x60)
warm down 1 mile jog
weights (barbells @ 33 lbs & dumbells @ 60 lbs)
Tuesday (Oct 8) [15.5 miles]
AM 4 miles - strides
PM warm up 1 mile jog
6x1500 (hills)
3 regular @ 4:59 average pace
3 reverse @ 5:04 average pace
warm down 1 mile jog
wind sprints (4x120 and 4x60)
warm down 1 mile jog
kicking in pool
Wednesday (Oct 9) [16 miles]
AM 4 miles - strides
PM warm up 1 miles jog
8x440 @ 71 average pace
1 mile jog
8x440 @ 70 average pace
1 mile jog
8x440 @ 70 average pace
1 mile jog
8x440 @ 68 average pace
warm down 1 mile jog
weights
kicking in pool
Thurday (Oct 10) [9 miles]
AM 3 miles - strides
PM warm up 1 mile jog
10x220 @ 30 average pace
calisthetics
10x220 @ 30 average pace
cables
10x220 @ 33 average pace
warm down 1 mile jog
wind sprints (4x120 and 4x60)
warm down 1 mile jog
kicking in pool
Friday (Oct 11) [4 miles]
AM warm up 1 mile jog
PM CROSS COUNTRY MEET (2 miler)
warm down 1 mile jog
Base Work in Winter [February 20 to February 26, 1964] 106 miles/week
=============================================
February 20 [14.5 miles]
AM 5 miles - strides
PM 20x440
4.5 miles - strides
February 21 [17 miles]
AM 5 miles - strides
PM hill work - 6 times series
1. up 200 yard hill (steep)
2. stride 880 on top, controlled sprint down (gradual incline
down)
3. stride 440 flat
4. sprint 6x50 and 3x220 with strides between each
February 22 [15 miles]
AM 5 miles - strides
PM 5x2 miles (reverse route each time)
February 23 [12.5 miles]
AM 5 miles - strides
PM 10x880 (jog 440 between each)
February 24 [15 miles]
AM 5 miles
PM run golf course - 36 holes worth
February 25 [16 miles]
AM 6 miles
PM run golf course - 10 miles
February 26 [16 miles]
PM 16 miles on roads
Spring Training for Outdoor Track [March 29 to April 4, 1964] 79
miles/week
=============================================
Sunday (March 29) [10 miles]
PM 10 miles @ 6:30 pace
Monday (March 30) [16 miles]
AM 5 miles @ 6:24 pace
PM calisthetics
2 miles @ 4:57 pace
calisthetics
1x1 mile @ 5:19 pace
1x1 mile @ 5:10 pace
weights (dumbells @ 33 lbs)
1x880 @ 2:35 pace
1x880 @ 2:28 pace
1x880 @ 2:24 pace
weights (dumbells @ 70 lbs)
6x440 @ 65 average pace
weights (dumbells @ 33 lbs)
4 miles
Tuesday (March 31) [9 miles]
AM 6 miles
PM calisthetics
6x440 @ 64 average pace
1320 stride
10x140 @ 18 average pace
weights (dumbells @ 70 lbs)
5x3 minute drill
5x220 @ 31 average pace
warm down 1 mile jog
Wednesday (April 1) [15.5 miles]
AM 3 miles - strides
PM calisthetics
20x440 @ 71 average pace
weights (dumbells @ 33 lbs)
10x440 @ 69 average pace
weights (dumbells @ 70 lbs)
10x440 @ 69 average pace
weights (dumbells @ 33 lbs)
10x440 @ 67 average pace
Thursday (April 2) [14.5 miles]
AM 4 miles - strides
PM calisthetics
warm up 1 mile jog
6x880 @ 2:52 average pace
calisthetics
6x880 @ 2:53 average pace
calisthetics
6x880 @ 2:44 average pace
warm down 1.5 miles jog
Friday (April 3) [11 miles]
AM 4 miles - strides
PM calisthetics
1x1 mile
1320 stride
1x880
1x660
1x440
3 miles
warm down 1 mile jog
weights
Saturday (April 4) [3 miles]
AM warm up 1 mile jog
PM WASHINGTON INVITATIONAL MEET (1 mile) ran 4:33.2
warm down 1 mile jog
Outdoor Track [May 22 to June 5, 1964] 54 miles/week & 34 miles/week
=================================
Friday (May 22) [0 miles] <=== Note a day off!!
Saturday (May 23) [3 miles]
warm up 1 mile jog
MODESTO MEET (1 mile) ran 4:01.7
Sunday (May 24) [6 miles]
6 miles in hills
Monday (May 25) [10 miles]
AM 5 miles
PM warm up 880 jog
calisthetics
warm up 1 mile jog
wind sprints (4x120 and 4x60)
1x2 miles @ 4:45 pace
Tuesday (May 26) [10 miles]
AM 2 miles - strides
1 mile - fartlek
2 miles - strides
PM warm up 880 jog
calisthetics
warm up 1 mile jog
wind sprints (4x120 and 4x60)
1x880 @ 1:59 pace
10x100
1 mile - stride
Wednesday (May 27) [15 miles]
AM 4 miles - strides
PM 11 miles on roads
Thursday (May 28) [10 miles]
AM 5 miles
PM warm up 880 jog
calisthetics
warm up 1 mile jog
wind sprints (4x120 and 4x60)
8x440 @ 56.7 average pace
warm down 1 mile jog
Friday (May 29) [10 miles]
AM 6 miles
PM warm up 880 jog
calisthetics
warm up 1 mile jog
wind sprints (4x120 and 4x60)
1x220
2x330
1x880
3x440
2x330
1x220
warm down 1 mile jog
Saturday (May 30) [0 miles]
Sunday (May 31) [0 miles]
Monday (June 1) [10 miles]
AM 6 miles @ 6:40 pace
PM warm up 880 jog
calisthetics
warm up 1 mile jog
wind sprints (4x120 and 4x60)
1x880 @ 2:02 pace
1x880 @ 1:58.5 pace
1x880 @ 1:58 pace
warm down 1 mile jog
Tuesday (June 2) [10 miles]
AM 6 miles
PM warm up 880 jog
calisthetics
warm up 1 mile jog
wind sprints (4x120 and 4x60)
4x440 @ 55 average pace
warm down 1 mile jog
Wednesday (June 3) [1 mile]
PM 1 mile easy
Thursday (June 4) [0 miles]
Friday (June 5) [3 miles]
warm up 1 mile jog
COMPTON MEET (1 mile) ran 3:59.0 *****
warm down 1 mile jog