by Larry EderThe first time that I heard the term, ‘callousing’ was in a coaching ed class by Bill Dellinger, former head coach at Oregon. Dellinger was a 3 time Olympian (1956, 1960, 1964) and an Olympic bronze medalist. At one time, he had to train by himself, in Alaska, counting his steps on a sandy beach as he did intervals. In 1956, Dellinger set a 5000m AR, in the heats in Melbourne, not making the final. Eight years later, Bill Dellinger was an Olympic medalist.
Bill Dellinger, photographer, unknown
Dellinger coached many amazing athletes, among them, the late Steve Prefontaine, and athletes like Alberto Salazar, Rudy Chapa, Matt Centrowitz, Sr., and Ken Martin. I was lucky enough to spend some time with Coach Dellinger in the 1970s and 1980s, and loves his sense of humor, which one might call, sardonic.
The most I ever improved was post-college, when I used Dellinger workouts to move from the 2 mile to 10,000m. His 10k drills, and 5k drills helped me take a minute off my 5k and 90 seconds off my 10,000m.
Bill Dellinger, like Bill Squires, are Coaches’ coaches. They have the respect and admiration of their peers.
Tempo runs were key.
Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 30, day 2
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: wam up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.
Sunday: Long runs, 70-75 minutes
