In my sophomore year of high school, I managed a 12:06 two mile and a 6:03 mile. After finishing at the very back of the pack in the WCAL 2 mile, I asked our coach, Father Ray Devlin, aka Rocket Ray, what I should do. Fr. Devlin, without knowing it, was a zen Master. He said two words: “Run More.”
Mo Farah battles the field in the Rio 5000 meters, 100 meters to go! photo by PhotoRun.net
I began running two miles in the morning and two in the afternoon. I built up to 12-18 miles a day ( I am not recommending this for 15 year olds), probably closer to 12-14 miles a day. As I got stronger, I got faster and more confident. In the Fall cross country season, I finished tenth in the JV league, which, for me was a big deal. In the spring track season of my junior year, I ran 4:53 (year before, 6:03), 2:10 for the 800 (year before, 2:50), and in the two mile, 10:56 (year before, 12:06). I cut my mileage after that summer, not going over 100 miles a week again until college. But, I loved the training, I loved racing difficult courses, and the longer the race, the better I did. In the summer of 1976, Bob Lucas, Danny Grimes and I all ran our first 10,000 meters on the track. 25 laps for high schoolers was a long way. But, it was fun, and it was a new dicovery.
I have to admit I love the two mile distance. I did not break ten minutes until I arrived in college. Remember, it is all part of the journey.
Saturday, March 25, 2017. Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Week Ten, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors. Week Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.
Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Tuesday, warm up, 3 x 1200 m, 800m, 400m, with half distance jog. 400 meter jog between sets, first set at mile pace for 2 mile, second set at current mile pace, third set at current mile pace, ten sit ups, ten push ups, five pull ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Thursday, warm up, six times 800 meters, 400m jog, 800 meters at current mile pace, finish with 2 x 200 meters, first at current 400m pace, second all out, jog 800 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
