by Larry EderI loved working out on the grass, trails and in parks. At DeSmet, in Creve Couer, we would sneak onto golf courses with the late Brother Jim Markheinecke, or do 400 meter repeats up the drive way at De Smet Jesuit. In 1972, we did not have a track, yet we had the two mile state champion.
John Landy, the second man to break 4 minutes for the mile, was as strong as an ox. He was known to do repeat 90 second and 600 meter runs on paddocks. The footing made one have strong healthy feet, by flexing them in ways we would not on the track.
John Landy, Sports Illustrated cover, photo owned by Getty Images
This workout today brings the present and future together. You can run this workout on the track, on the trail, on the roads, around a soccer pitch–it is all up to you.
Think about the speed you feel, think about how well you will do in your next race, and think about, how, almost 68 years ago, an Australian, a Brit and an American were challenging themselves to see who could break the mythical 4 minutes for the mile. In 2021, over 5,000 performances have been recorded of sub 4-minute miles, in 1954, no one had.
Well, until May 6, 1954.
Tuesday: warm-up (1 mile easy, stretch), 6 x 90 seconds, 3k pace, 2 minutes jogging in between every run, on a trail, with a 30-minute cooldown.
2021 RunBlogRun, week # 20, speed development, day 2
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up (1 mile easy, stretch), 6 x 90 seconds, 3k pace, 2 minutes jogging in between every run, on a trail, with a 30-minute cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m light cooldown.
Thursday: warm-up (1 mile easy, stretch), 8 x 45 seconds, 4 x 150m stride-outs, cooldown
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm-up (1 mile easy, stretch), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
Sunday: Long run, 50-55 minutes, at a conversational pace
