does anyone know how his training was structured? long runs, workouts, stuff of that nature? he must have mixed things up well, to be competive in the 5k to the marathon.
does anyone know how his training was structured? long runs, workouts, stuff of that nature? he must have mixed things up well, to be competive in the 5k to the marathon.
LSD and that was about it methinks.
Shorter ran 20 miles a day.
1 day long run easy out marathon pace back.
2 days on the track for 3 miles of intervals either 400's, 800's, 1200's
1 day 7 mile harder run
Everything else was conversational pace.
His weekly milage averaged 17 miles a day, or about 120 a week. He trained twice daily Monday through Saturday with his first workout at 11:00 A.M and his second run shortly before dinner time. Sunday Shorter would run one 20 miler starting at 6:30 pace and worked down to 5:00 by the end. Monday recovery day, 7 in morning, 10 in afternoon. Tuesday was a speed day, 7 in morning afternoon would be a workout like 4X1320 in 3:06 to 3:12 in 660 recovery between. Wed was same as Mon. Thursday was more speed work like 440s close to 60. One workout Shorter ran 16X440 in 63 with 50 yard recovery jog between reps. Friday was another recovery day. Saturday was a race or a mix of average-paced mileage with an accelerated pace.
This is the information that was written about him in the book "Run with the Champions"