Someone posted a scan of How They Train (Fred Wilt) on here a couple years ago (I had been trying to find it myself). I thought it was interesting to see how a distance runner might train in those days. It almost looks like they copied sprinters' workouts and made the reps longer.
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Louis Zamperini, University of Southern California
Best marks:
2 mile: 9:13
mile: 4:07.6 (indoors)
880y: 1:49 (relay)
440y: 49.0
220y: 23.6
100y: 10.8
Born 1/26/17
5'10", 147 lbs. Started racing 1932, age 15, stopped 1940, age 22.
WARMUP:
Jog 3/4 mile, 5 min calisthenics, 5 x 50y sprints, emphasizing high knee lift, walk and jog equal distance after each. Then start workout. Or, wrap up in blanket and lie on back 20 minutes. 5 minutes prior to race, jog and take calisthenics.
EARLY SEASON TRAINING:
Monday: 4 x 110 sprints with high knee lift, jog 110y's. 3 miles in 15:00, sprint last 220y. Walk 880y, 440y in :58.
Tuesday: Mile in 4:30. Walk 20 min. Mile in 4:30. Walk 880y in 10 min. 440y in :58, kicking on finish.
Wednesday: 3/4 mile in 3:15. Walk 15 min. 880y in 2:01, with sprint over last 120y. Walk 440y. 440y in :58.
Thursday: 3 x 440y in :58. Walk 3 min after each.
Friday: Walk 2 miles. Calisthenics.
Saturday: Race.
Sunday: 8-10 mile hike at 6000' altitude.
(He ran in the mountains as an obstacle course, and believed the altitude helped him.)
MID COMPETITIVE SEASON TRAINING:
Monday: 10 x 60y sprints from holes with sprinters, 2 x 3/4 mile in 3:05, walk 20 min between. Walk 440y, 440y in :58 with sprint finish.
Tuesday: 3 x 880y in 2:00, walk 15 min between. 440y in :58.
Wednesday: 6 x 440y in :58, walk 5 min after. As season progresses, reduce gradually to 1 min after each.
Thursday: 2 x 440y in 1:00 and :58. Walk 5 min between.
Friday: 2 mile walk and calisthenics.
Saturday: Race.
Sunday: 8-10 mile hike, 6000'.
Duration of workouts: 2-2 1/2 hours.
Participated in 3 cross-country, 4 indoor meets, and 14 outdoor races annually. Coached by brother Pete an Dean Cromwell… Established national high school record of 4:21.2 in 1934 at age 17. Finished 8th in 5000m at 1936 Olympic Games… NCAA mile champion, 1938 and 1939. Established NCAA mile record in 1938 (4:08.3), which stood for 15 years… Used moderate weight training and punching bag work.
STRATEGY:
Follow, but never allow leader to get more than 10 yards ahead. Sprint between 220y and 440y from home.
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His indoor 4:07.6 mile was within 1 second of the world record. His 880y was very close as well.
Bio continues on to talk about his mountain climbing, his 1936 Olympics (age 19), and his story as a prisoner of war racing and beating well-fed Japanese runners.
Screenshot part 1:
http://i.imgur.com/YD8s0oX.png
Screenshot part 2:
http://i.imgur.com/tnXECDL.png
Original thread (includes sideways PDF of whole book):