Steve Prefontaine Training????

4x1 beer with 1 min rest.

I think there was an article of Pre's training in HS in Runners World.

PRE was a hard trainer. He used to have a ten-mile run that he would totally RIP! Nobody would run with him when he did his ten-miler once a week. He started at a hard sprint and fought himself every step of the way. (I taught that workout to him. I got it from Ron Clark of Australia). His coach tried to get PRE to slow down but PRE would have none of that. Gun goes off; PRE is off at a total sprint.

Gerry is awesome!!

Cycle I, Block I

Monday, Nov. 18 Goal Pace: 2 sets of 8 x 220 (32.5 seconds) with 110 rest between each, 440 rest between sets

Date Pace: 1 x 1320 (3:29), 1 x 1100 (3:02), 1 x 880 (2:26), 2 x 440 (73), and 6 x 165 (27.4) with one-half the distance of the speed interval for recovery each time

Tuesday, Nov. 19 Long run of 5 to 8 miles on own

Wednesday, Nov. 20 Goal Pace: 4 x 220 (32.5), 8 x 440 (65)

Date Pace: 1 x 1100 (3:02), 2 x 880 (2:26), 4 x 440 (73), 4 x 220 (36.5)

Thursday, Nov. 21 Long run of 5 to 8 miles on own

Friday, Nov. 22 Goal Pace: 4 x 110 (16.2), 6 x 660 (1:32.2), 4 x 110 (16.2)

Date Pace: 2 x 660 (1:49), 4 x 440 (73), 3 x 330 (54.7), 4 x 220 (36.5)

Saturday, Nov. 23 Long run of 5 to 8 miles on own

Sunday, Nov. 24 Long run of 5 to 8 miles on own

Monday, Nov. 25 Goal Pace: 4 x 110 (16.2), 4 x 880 (2:20), 4 x 110 (16.2)

Date Pace: 3 x 660 (1:49), 3 x 440 (73), 3 x 330 (54.7), 3 x 200 (36.5), 3 x 110 (18.2)

Tuesday, Nov. 26 Long run of 5 to 8 miles on own

Wednesday, Nov. 27 Two-mile time trial: Goal: 9:45, run in 9:36.4

Thursday - Sunday Thanksgiving. 4-6 miles per day on

own

This isn't High School training

Non Competitive Season:

M. a.m. 4-6 miles@ 5:40 pace.

p.m. 5-10 miles@ 5:40 pace.

T. a.m. 4-6 miles@ 5:40-6:00 pace.

p.m. 8 x 400 with 200 recovery, 4 x (600,400,300,200,100 with 200 recovery, all @ 68 400 pace)

W. a.m. 4-6 miles@ 6:00-7:00 pace.

p.m. 5-10 miles@ 6:00-7:00 pace.

Th. a.m. 4-6 miles@ 6:00-7:00 pace.

p.m. 12 x 150@ 22, 300 jog, 4-8 mile run, 12 x 300 (4 @ 52, 4@ 50. 4@ 48)

F. a.m. 4-6 miles

p.m. 4-6 miles

S. a.m. 4 x 1200@ 3:18, 3:16, 3:14, 3:12, 800 jog; 12 x 300@ 52

S. 12-15 miles@ 6:30-7:00 pace.

Competitive Season:

Non Competitive Season:

M. a.m. 4-6 miles

p.m. 4-8 miles@ 5:30 pace.

T. a.m. 4-6 miles

p.m. 10 miles in 50:00; 6-12 x 300@ 52

W. a.m. 4-6 miles

p.m. 5-8 miles@ 5:30 pace.

Th. a.m. 4-6 miles

p.m. 24 x 300 (6@ 50, 6@ 48, 6@ 46, 6@ 44)

F. a.m. 4-6 miles

p.m. 4-6 miles

S. a.m. 3 x 1 mile@ 4:24, 4:22, 4:16; 800 jog; 3-4 mile run, 18 x 300 6@ 52, 6@ 48, 6@ 46)

pm. 4 mile run

S. 15 miles@ 6:30 pace.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=505915#ixzz0pHRA7qgH

Buy your shoes from LetsRun and save 20% everday

http://www.letsrun.com/save

Gerry Lindgren wrote:

PRE was a hard trainer. He used to have a ten-mile run that he would totally RIP! Nobody would run with him when he did his ten-miler once a week. He started at a hard sprint and fought himself every step of the way. (I taught that workout to him. I got it from Ron Clark of Australia). His coach tried to get PRE to slow down but PRE would have none of that. Gun goes off; PRE is off at a total sprint.

This is accurate; and unfortunately Dellinger tried to get Pre to slow down, and Dellinger was loading Pre with more than Bowerman did/would have.

As a result, very few Dellinger athletes had much of a career after college, and those that did had left Dellingers tutelage...

That's a really nice article. Thanks for the link.

tomtom wrote:

Aren't you the guy with the chronic injuries?

What goes around comes around.

10king wrote:

Cycle I, Block I

Monday, Nov. 18 Goal Pace: 2 sets of 8 x 220 (32.5 seconds) with 110 rest between each, 440 rest between sets

Date Pace: 1 x 1320 (3:29), 1 x 1100 (3:02), 1 x 880 (2:26), 2 x 440 (73), and 6 x 165 (27.4) with one-half the distance of the speed interval for recovery each time

did pre really do this kinda of stuff for 30 weeks? and 10 weeks for base? thats 7 1/2 months of hard training, with only 2 1/2 months base. how could his aerobic system survive that much anaerobic training. plus say for the state championship series in may. he would have to start his 30 week thing in like october or something. so he started training for track in the middle of XC season?

At least I don't idolise steroid freaks like Pre, Lance or Bolt.

I'm confused... so Pre apparently he ran both Goal and Date paced workouts in a given day, or just one of them? Which one?

[quote]GNR1 wrote:

I'm confused... so Pre apparently he ran both Goal and Date paced workouts in a given day, or just one of them? Which one?

GNR1 wrote:

I'm confused... so Pre apparently he ran both Goal and Date paced workouts in a given day, or just one of them? Which one?

Both. Bill would have you do some reps at date pace and some at goal pace. As you get fitter and closer to you target race the two paces converge.

the wrote:

10king wrote:

Cycle I, Block I

Monday, Nov. 18 Goal Pace: 2 sets of 8 x 220 (32.5 seconds) with 110 rest between each, 440 rest between sets

Date Pace: 1 x 1320 (3:29), 1 x 1100 (3:02), 1 x 880 (2:26), 2 x 440 (73), and 6 x 165 (27.4) with one-half the distance of the speed interval for recovery each time

did pre really do this kinda of stuff for 30 weeks? and 10 weeks for base? thats 7 1/2 months of hard training, with only 2 1/2 months base. how could his aerobic system survive that much anaerobic training. plus say for the state championship series in may. he would have to start his 30 week thing in like october or something. so he started training for track in the middle of XC season?

Because he was born with a high VO2 max. Those types do not need base work for their aerobic system. It's already there.

Why the hell do we need four question marks for a question?

Visibility.

See HREs response

http://www.letsrun.com/forum/flat_read.php?thread=5188207