Confessions of a Former Pro Runner


 

I wanted to break from the typical discussions and just lay out and easy read on a question I get often, “How do the pros train?” While my history does not speak for all pro runners, it should give you a glimpse into the training life of a professional distance runner. To do this I took a few pages out of my past running logs and pasted them to this blog.

* This first excerpt is from my time with the Hansons-Brooks Distance Project in Michigan in 2008. For more on their training philosophy check John’s for “The Hansons Training Method” book.

 

Day Morning Workout Evening Workout
Monday
Total: 16
12 miles (1:13:14) 4 miles easy (No Time, NT)
Tuesday
Total: 11.5
2 x 2 mile grass repeats
(3 minute recovery between intervals)(9:30, 9:32)4-mile warm up and finished with 3.5-mile cooldown
OFF, stretch and relax
Wednesday
Total:  14
10 mile easy run (61:37) 4-mile easy run (NT)
Thursday
Total: 14
10.5 miles easy (NT, Shepard loop… cold) 4 miles easy (23:22, light rain)
Friday
Total: 12.5
Back in Oklahoma visiting the old team. Ran on the HILLY XC course:
Sheldon cutdown (3k loop 4 times, each loop 30 seconds faster than the last) 10:47, 10:09, 9:39, 9:02 (12.5 w/ warm and cool)
OFF rest and visit with old teammates
Saturday
Total : 13
9 easy miles (NT) 4 miles (NT) jogging post jamboree
Sunday
Total: 16                Week: 97.0 miles
16 miles with the crew on the rolling dirt roads (1:37:02) OFF, travel back to Detroit

 

This second week is from the build-up to my first marathon in the fall of 2010 while I was training with ZAP Fitness-Reebok.

 

Day Morning Workout Evening Workout
Monday
Total: 11
6-miles easy around ZAP 5 miles easy (around ZAP)
Tuesday
Total: 16
10 miles easy running 6 miles easy around ZAP
Team Core set AForm Drills
Wednesday
Total:  17
Creek to Manor hill climb
(7-mile up hill tempo run)37:27 to top, fast way down for a 3 mile cool
4-mile easy run (at ZAP)
Hurdle Drills
Thursday
Total: 14
10 miles easy (NT) 4 miles easy (NT)
Team Core set BHurdle Drills
Friday
Total: 16
12 miles in the park, easy running (NT) 4 miles easy (NT)
Saturday
Total : 10
10 easy miles (NT) OFF, Core Set A
Sunday
Total: 22Week: 106 miles
2-hour run, on the 7’s (one minute pick-up ever 7 minutes starting at 42 minutes) total distance 22.3 miles on rail road grade road OFF, hike in the Blue Ridge
David Jankowski
david@johnsrunwalkshop.com
Current John’s Run/Walk Shop employee and Lexington Catholic Track & Field Coach, David was the USATF Club XC Champion in 2009, was a 2 time Olympic Trials Qualifier and has a PB of 2:16 in the marathon and 28:14 in the 10K

 

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