From "Road Racers and their Training" -- Joe Henderson, 1995
Mark Nenow
Nenow kept his training simple. He ran the same workouts almost every day, put in lots of miles, didn't time his runs, avoided track intervals and raced himself into racing shape. It worked for him. He set a world road 10-K record that lasted for 10 years. It remains America's best, as does his 10,000 on the track, a mark set in 1986.
-- Marcus James Nenow
Hillsboro, Oregon. Born November 16th, 1957, at Fargo, North Dakota. 5'9", 130 pounds. Single. Occupation: Nike sports marketing. Began racing in 1975. Ran for Todds Road Stumblers, Nike, Puma, Asics. Self-coached.
--Best Times
Mile, 4:02 (1986); 3000, 7:43 (1989); 5000, 13:18 (1984); track 10,000, 27:20.56 (1986); road 10-K, 27:22 (1984).
--Training Plan
Moderate to high miles, 115-plus, at whatever pace felt right (pretty quick most of the time, varied pace, almost fartlek). Thirteen runs per week, with second run usually at night.
--Sample Week
Of 115 or more miles, from the 1980s
Sunday -- 18 to 20 miles
Monday through Saturday -- Afternoon, 10-12 miles. Night, 6-7 miles. Sometimes a hill workout, a continuous run up and down (both hard) for 30 minutes or more.
--Favorite Workout
Honestly, I had no favorite or trigger workout. Did mostly the same mileage and courses each day. Raced into shape.