July 15, 2004

by Jack Heath, Coach.

Browning Ross was my coach in high school and then again for some of my productive post-collegiate years. I felt like I had a real edge when I went to the starting line with Browning in my corner. In fact, I did my best running during this period. A good coach, like Ross, can provide a real psychological boost, helping you to maximize your ability. It may give you an edge over another runner with the same ability. Unfortunately coaches like Ross, recently inducted into the National Distance Running Hall of Fame, are rare. If you do not have a world-class coach to work with, the following workouts may help.

Below are a sample of two of Browning Ross's workouts provided to me, and some workouts I have solicited from some great runners and coaches. In the words of Coach Ross: "I'd like to find something new in training. Something the others haven't got…

The same elixir, perhaps, which all the athletes of the world are seeking. When training clicks it is a joy."

Browning Ross workout for March: Every a.m. do an easy 3 or 4 miles.


• Monday: Easy 4 miles 8 x 165 yards about 24 seconds. 50 yd jog interval
• Tuesday: 3 x 660 at 1:42 6 miles steady 6:30 to 7 minute pace 4 x 110 at 7/8 pace.
• Wednesday: Same as Monday
• Thursday: Long steady run 15 miles at pace that feels comfortable, accelerate last mile.
• Friday: same as Monday and Wednesday
• Saturday: same as Monday, Wednesday, and Friday
• Sunday: Race or 8-10 miles at 6:30 to 7 minute pace

Browning Ross workout for May:


• Monday: 4 x 3 laps at 3:32 with 400 jog interval; 5-6 miles at 7:00 pace 6X110 at 7/8 effort.
• Tuesday: 3 mile jog in grass or woods. 6 x 220 jog interval
• Wednesday: 2x 220 at 30 seconds with 220 jog interval; 3 x 660 (1:40) 4 x110 (15 seconds); 4 miles easy
• Thursday: same as Tuesday
• Friday: 5 miles at 7:00 pace
• Saturday: Competition-3 miles afterwards if possible
• Sunday: 10-15 miles easy
  
  3 days a week 3-4 miles before breakfast at 7:00 pace. Note: Monday's workout following competition on Saturday same as Tuesday's.

Johnny Kelley (Former Olympic roommate of Ross in 1948 and 58-time finisher of the Boston marathon):On a track, repeat miles twice a week. "What can you lose??!"

Coach Roy Benson, noted Heart-Rate training authority: "I favor big volume workouts at anaerobic threshold. I like 4-5 miles of intervals at slower than current 5K pace. It's slower than the usual speedwork at 90-95 percent of max and keeps kids fresher and from peaking too soon."

Tim Noakes, Author, Doctor, and author of The Lore of Running:"Distance runners spend far too much time doing low intensity training and not enough high-quality peaking-type training."

Ron Hill, Olympic marathoner, and holder of the world's longest running streak: "Run hard and count double strides, i.e., each time your right foot hits the ground. Start with 10 double strides, jog for 10. Push for 15 double strides jog 15 etc., until you get to 55. After 55 I come back down to 10. Then I run easily for ½ mile and then repeat. Fifty-five is usually the maximum. The beauty of this workout is that the sprints come in all types of terrain and that teaches you how to accelerate."

Alberto Salazar, Former Olympic marathon world record holder and presently a coach:"Here is my favorite workout: 4 x ¾ in 3:05 to 3:08, 3 x mile in 4:15 to 4:25. Or a fartlek run of 1mile in 4:30 and 4 miles at 5:05 pace, 1 mile in 4:30, 4 miles at 5:05 pace. The 3 fast miles were run on the track, the 4-mile segments on a wood chip trail 1-mile long. I'd go straight into 5:05 pace after finishing a 4:30 mile. Times can be adjusted; but it makes a good marathon workout."

Bill Rodgers, Boston, New York marathon winner and Olympian: "I like 6 x800 + 6 x 400 repeats mixed together with my 4th repetition my hardest effort. It simulates a mid-race surge. I also used to do that on some of my 20-mile training runs, up the pace for a minute -- or a mile -- than ease back. I also believe light weight lifting for the upper body helps, along with stretching and massage. Train well, but rest well. Learn when to cut back your effort-training and racing throughout the year."

Bill Squires Former coach of the Greater Boston Track Club (Rodgers, Benoit, Meyer et al.): First workout: A ladder at 10K race pace consisting of the following (about 2 ½ miles): A 330 with 1:30 minute rest, 660 with a 2:20 rest, 1000 with a 3 minute rest; 330 with a 1:30 rest, 660 with a 2:20 rest, 2 x 1200 with a 5 minute rest. Or this second workout: 10-mile run; every 10 minutes do a 2 minute pick up; at 30 minutes do a 5 minute pick up; at 60 minutes 3 minute pick up. Of course these workouts will need to be adjusted to fit your present fitness, experience, and goals. But hopefully they can give you a fresh perspective on your running-just like a coach.