The Long Run is a relatively new addition to long distance training. Alf Shrubb, the great 19th century and early 20th century. Shrubb walked vigorously everry day and ran very fast 2-6 miles. In one race he broke WR for 4 miles, six miles, 7 miles, 10 miles, 11 miles, 12 miles! One race, 300,000 fans watched him race, and were betting on his race, but that is another story.
The great Emil Zatopek, who won the 5000m, 10,000m and marathon in the 1952 Helsinki Olympics did workouts of 40 times 400 meters, to test himself. One time, he ran 300 meter repeats in high snow around his house. For several weeks, he would hold his breath walking for minutes, to build his lungs.
It was a New Zealand milkman, Arthur Lydiard, who was embarrased in his mid 30s being outrun by a man in his 60s. Lydiard trained up to 200 miles a week, and convinced a group of young men from his neighorhood to train with him. They ran 100 miles a week, then did hill work, then, developed speed. Each week they did 18-22 miles hilly run. Lydiard believed that long runs developed capillarization and a more efficient circulation system. In Lydiard’s training group was Peter Snell, 1960 gold at 800m, 1964 gold at 800m and 1,500m, John Davies, 1964 bronze at 1,500m, Murray Halberg, 1960 5000m gold medalist, Barry Magee, 1960 bronze medalist marathon. In 1968, he trained Juan Martinez, Mexico’s 4th placer in 5000m and 10,000m. In 1970, he assisted Finnish Federation, and in 1972, Lasse Viren, coached by Lydiard educated Rolf Hakkola, won the 5000m and 10,000m, as he did in 1976. New Zealand coaches got Lydiard, and John Walker, 1976 gold 1500m, Rod Dixon, 1972 bronze 1500, Dick Quax, 1976 silver 5000m and Dick Taylor, 1974 Commonwealth 10,000m gold.
I was fortunate to meet Arthur in 1985 (thanks Jim Howell) and in 1999, and helped the famous coach organize a 20 city coaching tour with Arthur in the U.S. One of my favorite evenings, in 1999, was at Essen Haus in Madison, WI with Joe Hanson, Jerry Schumacher and Arthur, talking late into the night on training. Arthur loved to talk, and he loved young athletes. He passed away in 2004, on a coaching education tour. He was a wonderfully eccentric, colorful character in our sport. Now, all long distance training has been influenced by the former New Zealand milkman.
On your long run today, enjoy the weather, and consider how lucky you are to be able to move, and not worry about the safety of your run. Long runs take you to a place where you can write papers, consider paintings, and enjoy the company of dear friends. Never underestimate the power of the long run.
Sunday, Januarry 20, 2019-warm up, 55 minutes, cooldown
Week 2, 2019 Track buildup
Monday-warm up, 45 minute run, 8 x 200 meters, at good effort, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x300m, good pace, 100m jog, 1 mile easy, then cooldown.
Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Sunday-warm up, 55 minutes, cooldown