SHORT REST INTERVAL TRAINING WITH DANNY HENDERSON 1983-1984

During winter base I would finish a run followed by 200 or 400's with 100 rest, not very fast but around goal 5k, it did keep me fairly sharp. Running that stuff after 60-70 minutes would make it a little harder too. Just by doing stuff like that once a week I was able to get to 4:17 in the mile in about a month (never having run a 64).

Master G wrote:

During winter base I would finish a run followed by 200 or 400's with 100 rest, not very fast but around goal 5k, it did keep me fairly sharp. Running that stuff after 60-70 minutes would make it a little harder too. Just by doing stuff like that once a week I was able to get to 4:17 in the mile in about a month (never having run a 64).

Is this, for example, to jog 100 immediately after your run, right into a 200 or 400, and that's it for the session?

Do you time these or just estimate it's a 200 or 400, i.e. 30 to 60s?

Here is a typical day from way back. I would got to work and then run home a rolling 8.5 miles to the indoor track(take off sweats), then immediately run a 200 at say 33-35 seconds continually jog the turn cut through the HJ area and go again..maybe 80 meters at 7:00 mile pace 15-25 of these, eventually I would run 8-12x400 just like this @68-70 pace, then jog 1.5 miles home. I timed myself with my watch. I would also run some hilly runs 4 short hills About 1 min long, then a 2:00 hill (very steep), 3:00 hill, then 5:00 hill with some steady running between. a few doubles and longer runs totaling 80-85 in 6 days. I think I was taking a Grad class on mondays, so I took one day off in the winter.

SUMMER OF ANTONIO

(I dedicate this my Summer of Antonio to Hodgie-san)

Just one my “provocative” training schedule for those of you that like this kind of Danny Henderson´s short rest interval training with the “Summer of Antonio” title, inspired in the name of Summer of Malmo. The training plan consists of 2 phases as follows:

PHASE 1 – AEROBIC CONDITION

Each week of phase does: 1/aerobic runs; 2/fartlek or hills 3/Tempo run

1/go for aerobic mileage condition, run everyday steady pace mileage, and try the maximum of aerobic mileage you can do without burn yourself. Some do singles some do doubles. You can run long ones from times to times, but it´s not necessary either.

After 2-3 few weeks of daily aerobic eventually you estimate that you are ready to start some fast-quality training twice a week. So, it´s time to include in your daily aerobic mileage 2 week build-up workouts.

2/Once every week. 10X60secs-60secs IN-OUT FARTLEK (1:1) alternate on the next week with 10X20secs uphill intervals rec=back downhill walk (not timed, use long recovery, just go for the next one interval when you feel ready).

3/Once a week – One Tempo Run done as final part of your aerobic daily run as follows:

1500m run = 15min Tempo run

5000m run = 20min Tempo run

10000m/road/cross competition = 30min Tempo run

HM run = 40min Tempo run

(ex: one 5000m runner 30min/easy flowed by 30min/Tempo run)

OK. As soon as you think you can merge into the next PHASE 2, keep with the daily aerobic runs, and with the TEMPO RUN (or hills for the 800m runner), but introduce the short rest interval training main stuff.

PHASE 2 – SPECIAL/SPECIAL BLOCK WITH SHORT INTERVALS WITH SHORT ACTIVE REST

Each week of phase 2 does: 1/aerobic runs; 2/short rest intervals 3/Tempo run

1/Continue with mileage volume aerobic runs. Try to run the track workouts without decrease the length/volume of aerobic daily runs that you were been doing, except on the

2 week days that you run the intervals of course:

2/Give up the fartlek but continue with the tempo of the phase 1, but run this workouts instead.

800m run. 10X100m your 1000m race pace AND 10X200m your race 2000m race pace

1500m/mile run. 10X200m your 2000m race pace AND 10X300m your 3000m race pace

5000m run. 10X300m your 3000m pace AND 10X400m your 4000m pace

10000m/road/cross competition. 10X400m your 4000m pace AND 10X500m your 5000m pace

HM run: 10X500m your 5000m pace AND 10X600m your 6000m pace

a/Everyone of this intervals shall be done with non-stop 100m recovery in some 35-45secs going ahead on the track kind of dynamic style.

b/I did scheduled 2 interval workouts by each run event (ex:5000m does 10X300m AND 10X4000m). Do just one every week, but alternate both, one week one, the next week the other (ex:1500/mile run. One week does 10X200m the next week do 10X300m, alternate on and on).

3/don´t forget that this PHASE 2 is constituted by: daily runs, intervals, but also the TEMPO RUN as well.

Run with passion. Try hard but be happy. Good luck.

Antonio Cabral

Antonio Cabral wrote:

SUMMER OF ANTONIO

800m run. 10X100m your 1000m race pace AND 10X200m your race 2000m race pace

Just to be clear, Antonio. Is that ONE workout for 800m (10 x 100m AND 10 x 200m in one session)

Or is it an example of two workouts (1. = 10 x 200m) and (2. = 10 x 200m) to be done on different nights?

Thanks.

I decide to open one thread with the subject of “Summer of Antonio” where everyone can ask me every question or comment about this my training proposal.

SUMMER OF ANTONIO

http://www.letsrun.com/forum/flat_read.php?thread=4062525

I will ask you your question on that thread. Go on and read it

thought provoking stuff

Wow! As a former swimmer in that timeframe, this blows my mind. We did these send-off workouts every day for 1.5 hours. Classic workout was 20x100m in 1:45.

It was kind of unfair. Sometimes, as a slow swimmer, you would get 5seconds rest and be off again. The fast swimmers could be resting for 30seconds or more.

Are any runners doing this type of training? It just seems hopelessly out of date and prone to burnout.

Felt like bumping this thread to the front page to see if anyone else has tried this method. I did this past spring and I feel like it worked well for me.

I gave this a go for three months this spring and ended up running 3000m and 5000m personal bests. I was in shape to do it for a 10km but I never got the chance. These were new PB's over ones that I set 7-8 years ago. As well, I can honestyl say that I never really stopped chasing them all that time using more "traditional" type training, that is hard/easy stuff with your typical tempo/threshold and interval days. This was, of course, to no avail. It was only when I switched to the Danny H training that I got quicker.

I just re-read the interview and it seems that when Danny H was doing this he found it hard. The way I structured it was that I would squeeze up the intensity right until it was about to blow and then that would be it for the day. I'd cool down and go back to work. I'd then come back the next day, or the day after, and do it all again. It was never really "hard", and if it was, it wasn't for long. Maybe I should have ran it a bit harder. I did a lot of 400's, 800's and miles using this method. I felt like it was consistently hard but never really pushing it too much or overdoing the training. I even went so far as to break down Danny H's training, based on Jack Daniels' VDot tables/paces using Danny's PB's during the season (for the training and race performances see here:

http://www.bunnhill.com/BobHodge/TrainingLogs/dhenderson83.htm

) to see exactly what paces he would run during the intervals and how they compared to his performances. If you look at the training it appears that there was a lot of progressive type training in his sets. If there's any interest, I can post some more information about my analysis.

In summary, this is worth a shot for anyone trying to break some PB's and wanting to do it with a fresh method.

It was never really "hard", and if it was, it wasn't for long. Maybe I should have ran it a bit harder.

Maybe if you ran it harder, you'd burn out and never pick up the spikes ever again.

Keeping training fresh is key. Obviously, it works, but you can't do it year round hard all the time, or you'll quit the sport for good.

Thanks for the story.