Back in yesteryear, my uncle was a 3:36 guy, and I'm a post collegiate trying to chase the 4:00 barrier-currently in between coaches. Sure enough, he dug up his old logs and offered them to me as a reference. Though, I found that the log is pretty highly detailed and am going to use it pretty much exactly as written (minus the split times) for my own schedule. Was wondering if you guys were interested in me posting the (22 week??) training layout.
Cheers
why ask....just post.
Definitely
Yeah, please post it
hell yeah
yah
Definitely
Uh huh
Sounds interesting
YES
No. Please do not post this.
post please!
Alright, some positive responses very quickly. It starts off The first week in march with his break from indoors (ran 1:46.6 800 and 7:42 3k). In quotes at the beginning I've added his "summary" of each week. This doesn't include cross training,core, or any extra curriculars - just running. However, he did tell me that during the 12 week base phase (Numbers 1 - 18) every monday, wednesday, thursday, and saturday he swam at a high intensity for 15-30 minutes. He didn't do much weight training, but did 50 pushups and 100 sit-ups before bed every night. Also, he said ice baths (whether high tech, or natural like in a mountain stream), were common after most long runs, long/hard workouts. Stretching was key to feeling poppy for hard sessions.
1) Off Totally
2) Off Totally
3) "Good intro back into running. Ran comfortably, 6:45-7:15/mile every day"
Mon: 4 miles easy
Tues: 4 easy
Wed: 5 easy
Thurs 5 easy
Fri: 5 easy
Sat: 4 easy
Sun: 8 easy
Total: 35 miles
4) "Another easy week, inched the pace up slightly and finished up with 6:30-6:45 pace on most runs"
Mon: 5 easy
Tues: 5 easy
Wed: 6 easy
Thurs 6 easy
Fri: 6 easy
Sat: 5 easy
Sun: 8 easy
Total: 41 miles
5) "Began adding a bit of spark to the tuesday/friday runs to the point where i was rolling.
Mon: 5 miles easy
Tues: 7 moderate (6:15pace)
Wed: 6 easy
Thurs 5 easy
Fri: 7 moderate (6:14pace)
Sat: 5 easy
Sun: 10 Medium
Total: 45 miles
6) "the easy runs are now all 6:20-6:30 pace and feel very comfortable. It's time to start adding some structured stuff, while still raising weekly volume."
Mon: 6 miles easy
Tues: 8 moderate (6:11 pace)
Wed: 6 easy
Thurs 6 easy
Fri: 8 moderate (6:05 pace)
Sat: 6 easy
Sun: 12 Medium
Total: 52 Miles
7) "Hill session was great, left my legs feeling springy. Steady state on friday started to feel tough only about the last half mile. Very pleased with the sessions this week. Easy running progressed to about 6:15 pace this week."
Mon: 7 miles easy + 8x80m Striders
Tues: 4 Warmup, 10x80meter sprints barefoot over grass hill, 4 Cool Down (8.5)
Wed: 8.5 easy
Thurs 7 easy + 10x80m Striders
Fri: 3 Warmup, 20:40 for 4 Mile Steady State run on dirt (5:10) + 4x150 sprints, 3 Cooldown (10)
Sat: 6 easy + 8x80m striders
Sun: 14 Medium (6:05)
Total: 61 Miles
8) "Controlled cruise workout on Friday and a nice progressive long run to close a down week."
Mon: 6 miles easy + 8x80meters stride
Tues: 4 Warmup, 10x80meter sprints barefoot over grass hill, 4 Cool Down (8.5)
Wed: 7.5 easy
Thurs 5 easy + 10x80m striders
Fri: 3.5 Warmup, 6x1200m on trail with 1:00 rest (3:45, 3:43, 3:40, 3:41, 3:40, 3:40) 2 Cooldown (10)
Sat: 5 easy + 8x80m stride
Sun: 13 easy (6:00 with 5:55, 5:50, 5:50, 5:46 to close)
Total: 55 Miles
9) "Brought the miles back up after a down week. Things are starting to come back to me as I'm running around 6 flat pace for the easy days now. Feel strong after the bump up to 15 hill sprints."
Mon: 8 miles easy 8x80m stride
Tues: 4 Warmup, 15x80meter sprints barefoot over grass hill, 4 Cool Down (8.75)
Wed: 9.25 easy
Thurs 8 easy 10x80m stride
Fri: 3 Warmup, 19:40 for 4 Mile Tempo on dirt + (150m, 100m, 50m Sprint), 3 Cooldown (10)
Sat: 6 easy + 8x80m stride
Sun: 15 Moderate (5:57 pace, down to 5:40 for last mile)
Total: 65 Miles
10) "Awesome long run on sunday and another cruise session where i felt nice a easy cutting down. Now to add some light "speed" intervals to prep for the Vo2 max stuff later on in the summer."
Mon: 8 miles easy + 8x80m stride
Tues: 4 Warmup, 15x80meter sprints barefoot over grass hill, 4 Cool Down (8.75)
Wed: 11.25 easy
Thurs 8 easy + 8x80m stride
Fri: 3 Warmup, 8x1k on flat, grass XC Course with 1:00 rest (3:04, 3:03, 3:00, 3:02, 2:57, 2:57, 2:58, 2:56) 3m Cooldown (11)
Sat: 8 easy + 8x80m stride
Sun: 15 Moderate (5:51 pace w/ last 5 sub 28:30)
Total: 70 miles
11) "Keeping in touch with my anaerobic system with some full recovery striders. Steady state was nice as I got to roll along with Mitch on the bike in front of me. Felt sluggish on the long run, only turned it on for the last 6 or 7 kilometers, might have been a result of averaging 5:55 pace for wednesday's 12 miler. Happy with the overall volume."
Mon: 8 miles easy + 8x80m stride
Tues: 4 Warmup, 15x200meters with full recovery (2-3 minutes of shag jog/walk) first 10 on grass, last 5 on track avg. 32.5, 4 Cool Down (10)
Wed: 12 easy
Thurs 8 easy + 12x80m stride
Fri: 3 Warmup, 6m Steady State on dirt in 30:48 (5:08/mile) + (200, 150, 100, 50) Sprint, 3m Cooldown (12)
Sat: 8 easy + 8x80m stride
Sun: 16 Moderate (5:53 pace w/ last 5k @ 5:40 pace)
Total: 74 miles
12) "Built up to my goal of 75 last week, so a down week for this one. 300/200s were comfortable. Mile reps went extremely as i had planned 4:50 cut down to 4:40. Legs felt much better this week with less volume."
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 8 sets of (300 on grass, 200on track) with full recovery avg 47.0, 32.0, 4 Cool Down (10.5)
Wed: 8.5 easy
Thurs 8 easy + 10x80m stride
Fri: 3 Warmup, 5x1600 on flat, grass XC course with 1:00 rest (4:50, 4:47, 4:45, 4:46, 4:40), 2 Cooldown (10)
Sat: 6 easy + 8x80m stride
Sun: 15 Moderate (5:50 pace, last 10k were all 5:45 to 5:35)
Total: 65 Miles
13) "Crushed the tempo this week, but most exciting was the long run which turned into a steady state of its own. Usually it is progressive to get down to 5:50 pace, but this week I rolled out 5:48-5:52's like clock work for almost 90 minutes of work on the trail."
Mon: 8 miles easy + 8x80m stride
Tues: 4 Warmup, 10x300meters with full recovery (2-3 minutes of shag jog/walk) first 8 on grass, last 2 on track avg. 46 high, 4 Cool Down (10)
Wed: 12 easy
Thurs 8 easy + 12x80m stride
Fri: 4 Warmup, 4m Tempo on Dirt in 19:30 (4:52 pace) + 2x(150, 100, 50) Sprint, 4m Cooldown (12)
Sat: 8 easy + 8x80m stride
Sun: 16 Moderate (5:52 pace w/ First 4 at 6:00, then last 12 all around 5:50 pace)
Total: 74 Miles
14) "Having trouble holding back on the 200s as I am anxious for the speed work to start, but i am holding myself to a relaxed stride and a long recovery. 1200s this week were significantly better than 6 weeks ago, which shows improvement. In fact, my easy runs are starting to finish fast as well and frequently average 5:55s or so. Aerobically, i am feeling very good about where we are at this stage in the game."
Mon: 8 miles easy + 8x80m stride
Tues: 4 Warmup, 15x200meters with full recovery (2-3 minutes of shag jog/walk) first 10 on grass, last 5 on track avg. 32 low, 4 Cool Down (10)
Wed: 12 easy
Thurs 8 easy + 12x80m stride
Fri: 4 Warmup, 6x1200 on dirt with 1:00 rest (3:40, 3:38, 3:38, 3:35, 3:33, 3:31), 3.5m Cooldown (12)
Sat: 8 easy + 8x80m stride
Sun: 16 Moderate (5:48 pace w/ fast finish 5k in 17:05 (5:30 pace))
Total: 74 Miles
15) "Bettered the 6m steady state, and came up with an unplanned, yet interesting long run. I thought it would be a fun way to get some quality miles out of it. Hit the aerobic side of things very hard this week, though still keeping in touch with some fast twitch running. Just to get something to look forward to I put a race on the calendar in a month to see where I'm at culminating the base phase - a track 5k. PR in danger?"
Mon: 8.5 miles easy + 8x80m stride
Tues: 4 Warmup, 8 sets of (300 on grass, 200 on track) with full recovery avg 46.low, 32.0, 4 Cool Down (10.5)
Wed: 12 easy
Thurs 8 easy + 12x80m stride
Fri: 3 Warmup, 6m Steady State on dirt in 30:30 (5:05/mile) + (200, 150, 100, 50) Sprint, 3m Cooldown (12)
Sat: 8 easy + 8x80m stride
Sun: 16 Moderate (5:45 pace, In and Out's in 4m segments: 4 steady @ 5:55, 4 Hard @ 5:35, 4 Steady @ 5:55, 4 Hard @ 5:35 )
Total: 75 Miles
16) "Miniature down week this time around. Did a minor check of speed and was encouraged to find that 3:45 pace for 1500 meters felt very relaxed, even if they were only 300 meter segments. The 1k reps, got a couple seconds pre rep quicker than 6 weeks ago. I am in a good place."
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 10x300meters with full recovery (2-3 minutes of shag jog/walk) first 8 on grass, last 2 on track avg. 45mid, 4 Cool Down (10)
Wed: 12 easy
Thurs 7 easy + 8x80m stride
Fri: 3 Warmup, 8x1k on flat, grass XC Course with 1:00 rest (3:00, 2:58, 2:59, 2:56, 2:55, 2:56, 2:54, 2:52) 3m Cooldown (11)
Sat: 7 easy + 8x80m stride
Sun: 16 Moderate (5:44 pace w/ last 5 sub 28:00 (5:36))
Total: 70
17)"Big breakthrough on the tempo this week. It's come to the point where going up to 4.25 miles will be closer 20 minutes than just doing 4 will be, so i moved up. The aerobic stuff has just never been this high quality before and I can't wait until it translates into 1500m specific workouts."
Mon: 9 miles easy + 8x80m stride
Tues: 4 Warmup, 15x200meters with full recovery (2-3 minutes of shag jog/walk) first 10 on grass, last 5 on track avg. 30.high, 4 Cool Down (10)
Wed: 12 easy
Thurs 8 easy + 12x80m stride
Fri: 4 Warmup, 4.25m Tempo on Dirt in 20:25 (4:48 pace) + 4x150 Sprint, 3.75m Cooldown (12)
Sat: 8 easy + 8x80m stride
Sun: 16 Moderate (5:45 pace w/ alternating 4miles at 4:55, 4:35)
Total: 75
18) "Last week of base is in the books, and i capped it off with a one mile all out to finish my long run in 4:25, not too shabby. Mile reps were beyond anything I have ever run aerobically. TIme to hit some speed!"
Mon: 8.5 miles easy + 8x80m stride
Tues: 4 Warmup, 8 sets of (300 on grass, 200 on track) with full recovery avg 45.0, 30.0, 4 Cool Down (10.5)
Wed: 12 easy
Thurs 8 easy + 12x80m stride
Fri: 4 Warmup, 5x1600 on flat, grass XC course with 1:00 rest (4:44, 4:41, 4:41, 4:39, 4:35), 3m Cooldown (12)
Sat: 8 easy + 8x80m stride
Sun: 16 Moderate (15m @5:45 pace, then 1mile ALL OUT: 4:25. 5:40 pac overall!! )
Total 75
19) "I backed off a little so I could get an accurate read on fitness and ended up with a big new PR in the 5k with a 13:30!! All this strength should leave me ready to go in the 1500. Went out back of the pack in 4:24, because I knew without too much speed that sitting and winding up for a long push the last 2k was my best shot to run well. Came through 2 miles in 8:46ish. I had to have run around 4:15 for the last 1600 based on those splits and the fact that I closed around 57 mid. After a short break, we headed over to do some more intervals to get 8k worth of work in on the day. Closed off a huge quality session with a 53 second 400. After a disappointingly slow 200 reps session on tuesday, Saturday made up for it.
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 15x200meters w/ 200 meter jog avg: 28.0, 4 Cool Down (10)
Wed: 10 easy
Thurs: 7 easy + 10x80m stride
Fri: 6 easy + 10x80m strides
Sat: 3 warmup + 5k Race in 13:30 PR, then 1x(1200, 800, 400, 200) with 2:00 recovery between everything (3:16, 2:09, 59.5, 26.8) 5:00 recovery then 1xALL OUT 400 in 53.2, 2m cooldown (10)
Sun: Easy 16 miles
Total: 66 Miles
20) "Hit some serious speedwork on tuesday @1500 meter pace which went well, I estimate i should be in 3:38-3:43 shape (or sub 3:55-4:00 mile shape), so not quite PR territory, but I will be there soon. Friday's session wasn't too tough, but solid 5k-10k pace work."
Mon: 7 miles easy + 8x80m stride
Tues: 3.5 Warmup, 10x400meters with 1:00 rest first 6 averaging 60.0, then 58.0, 58.2, 58.3, 57.4 to finish, 4 Cool Down (10)
Wed: 12 easy
Thurs 7 easy + 8x80m stride
Fri: 3.5 Warmup, 6x1200 on the track off 2:00 rest in (3:23, 3:19, 3:20, 3:18, 3:21, 3:17) 3m Cooldown (11)
Sat: 7 easy + 8x80m stride
Sun: 16 Moderate (5:38 pace w/ last 10 all averaging 5:35)
Total: 70
21) "I am back into heavy training for the second straight week. Easy runs are now staying at 5:50 average pace. The speed is coming along after tuesday's nasty session, and I ran the best tempo of my life on friday. Time to back off a tad for next weekend's 1500!"
Mon: 7 miles easy + 8x80m stride
Tues: 3.5 Warmup, 2x(500, 400, 300, 200, 100), 1x(400, 300, 200, 100) with equal distance jog between reps/3 minutes rest between sets in (1:13.5, 59, 44.2, 28.0, 13.8)(1:13.0, 58.0, 43.9, 26.6, 13.0)(55.2, 41.5, 26.0, 12.high), 4 Cool Down (10)
Wed: 12 easy
Thurs 7 easy + 8x80m stride
Fri: 3.75 Warmup, 4.25 Tempo on dirt in 20:12 (4:45 pace) 3m Cooldown (11)
Sat: 7 easy + 8x80m stride
Sun: 16 Easy
Total: 70 miles
22) "I'm semi-pleased with 3:40 at this point. Nobody wanted to take the pace early, so I ended up running almost even 60's through 1200m, then closed around 40.0 over the last 300, and 54low for the final 400. Shows I am in good shape, but still thought 3:38 was in the cards. Got some nice 3k paced stuff in afterwards, which will help me out for the next race-should be quick."
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 10x300 meters with 1:30 rest averaging 39.8, 4 Cool Down (10)
Wed: 10 easy
Thurs: 7 easy + 10x80m stride
Fri: 6 easy + 10x80m strides
Sat: 3 warmup + 1500m Race in 3:40.2 for 2nd place, then 5x800 with 2:00 recovery in (2:08, 2:07, 2:07, 2:06, 2:04), 3.5m cooldown (10)
Sun: Easy 16 miles
Total: 66 Miles
23) "Lots of good things to say about this week. I got after a speed session that looks to have me approaching PR shape in the 15/mile. Then, on friday I hit a 5k paced sesion at 13:25 pace and finished with a huge 400 kick. Sunday was an awesome steady state type effort. HUGE week that hit EVERY system!"
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 2x(400, 800, 300) with 45sec after 400s, 90sec after 800s and 3:00 between sets in (58, 2:00, 39.5)(57, 2:00, 38.5), 4 Cool Down (10)
Wed: 12 easy
Thurs 7 easy + 8x80m stride
Fri: 4 Warmup, 6x1k with 2:00 rest in (2:44, 2:43, 2:40, 2:42, 2:41, 2:38), all out 400 in 53.1 (11), 3 cooldown
Sat: 7 easy + 8x80m stride
Sun: 16 Moderate in 5:35 Pace (4 Off at 5:45, 4 on at 5:25, 4 off at 5:45, 4 on at 4:25)
Total: 70 miles
24) "Outdoor PR at 3k is something to be happy about and it was only a second off of my indoor PR. It got out quick and i lost contact with 600 to go. I think it was a combination of getting out too hard (4:06 at 1600) and a very fast speed session on tuesday. Leaders were mid 7:30s. Would have liked to have sat back and kicked on those 5k guys a little more, but still a fast time."
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 15x200 meters with 200 jog avg: 26.9, 4 Cool Down (10)
Wed: 10 easy
Thurs: 7 easy + 10x80m stride
Fri: 6 easy + 10x80m strides
Sat: 3 warmup + 3000m Race in 7:44 (Outdoor) PR, then (1600, 1200, 800, 400, 200) with 2:00 recovery in (4:20, 3:12, 2:05, 58, 26.5), 2.5 cooldown
Sun: Easy 16 miles
TOTAL: 66 miles
25) "My 1500 specific session was as good as or better than any I have done before. This puts me in PR shape, 3:35 is within reach. Plus, a shiny new PR at 800m means my speed is there and the fastest tempo I have ever done means good things for strength. It's time to sharpen up, hit the last big workouts, and back off."
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 10x400 meters with 1:00 rest with (4 around 60.0 then down 59.0, 58.6, 58.0, 57.7, 57.0, 56.5), 3.5 Cool Down (10)
Wed: 10 easy
Thurs: 7 easy + 10x80m stride
Fri: 6 easy + 10x80m strides
Sat: 3.25 warmup + 800m Race in 1:45.98 PR!, then 4.25m Tempo in 20:05 (4:43 pace), 2 cooldown (10)
Sun: Easy 16 miles
Total: 66
26) "Speed on tuesday was the fastest session I'll hit all year. I was FLYING on the last set. I am ready to kick with anybody right now. The long run, even as I'm about to taper is still getting faster and my strength is still right there. Time to taper."
Mon: 7 miles easy + 8x80m stride
Tues: 4 Warmup, 2x(500, 400, 300, 200, 100), 1x(400, 300, 200, 100) with equal distance jog between reps/3 minutes rest between sets in (1:12.5, 58, 42.5, 27.6, 13.5)(1:12.0, 57.8.0, 41.0, 26.0, 12.5)(54.9, 40.9, 25.8, 12.low), 3.5 Cool Down (10)
Wed: 12 easy
Thurs 7 easy + 8x80m stride
Fri: 4 Warmup, 8x600m with 2:00 rest in (1:35, 1:34, 1:34, 1:32, 1:33, 1:32, 1:30, 1:31), 3 cooldown (11)
Sat: 7 easy + 8x80m stride
Sun: 16 Moderate in 5:32 Pace (Hung on 5:35's for the whole way then dropped down to 5;30 for the last few!)
Total: 70
27) "Tuesday was the last hard session, and a QUICK one. I felt very strong all the way and focused on closing the last 300 of the 1500. 4m tempo on friday was relaxed with some cruise sprints afterwards."
Mon: 6 miles easy + 8x80m stride
Tues: 4 Warmup, 10x300 meters with 1:30 rest avg: 39.0, 4 Cool Down (10)
Wed: 10 easy
Thurs: 6 easy + 10x80m stride
Fri: 6 easy + 10x80m strides
Sat: 3.5 warmup + 4m Tempo @ 4:50 pace + 2x(200, 150, 100, 50) Sprint, 2 cooldown (10)
Sun: Easy 14 miles
Total: 62 Miles
28) "What an awesome race! Went out in about 60 which made me somewhat nervous so I moved up into about 3rd. It quickened along the homestretch and came around the turn into 800m at 1:59.0. From 600 out it turned into a duel as a gap of 4 emerged with me at the tail end. We hit the bell at 2:42, and at 300 to go I SLINGSHOTTED my way down the backstretch and put up a 10 meter gap on the field. Though, with 40 or 50 meters to go my legs were completely locked and held on for second closing in 54! No complaints!"
Mon: 6 miles easy + 8x80m stride
Tues: 4 Warmup, 2.5m tempo in 12:00 (4:48) + 4x150 Sprint, 4 Cool Down (10)
Wed: 8 easy
Thurs: 5 easy + 10x80m stride
Fri: 4 easy + 10x80m strides
Sat: 3 warmup + 1500 Race in 3:36.1 PR!!!, 3 Cooldown (7)
Sun: Easy 16 miles
Total: 57 Miles
Hope you all enjoy!
RedClay27 wrote:
Hope you all enjoy!
Good stuff. Thanks very much for taking the time.
i call bs. there is nothing there that couldve prepared your uncle for a 1:45 800.
Thank for posting this. Great stuff.
Sat: 3.25 warmup + 800m Race in 1:45.98 PR!, then 4.25m Tempo in 20:05 (4:43 pace), 2 cooldown (10)
Sun: Easy 16 miles
What a badass weekend that was!
He ran 1:46 indoors...
pasta guy wrote:
He ran 1:46 indoors...
Are you really THAT stupid? There's no way anyone in the world could be prepared to run 1:45 on that training.
The OP is a troll.
And your uncle's name is...?
this. you need to do 100mpw to run 7:46 indoor.