RUN WITH THE CHAMPIONS

Training Methods of the All-Time Greats

Can Help You Become a Great Runner Too

by Marc Bloom

Last year, when I spoke with 1964 Olympic 10,000-meter champion Billy Mills for a new book of mine, "Run With The Champions," he told me of his innovative "tee-to-green" training on a golf course. Learning of Mills' workout, I said to myself, "I'd like to try that." I told myself the same thing when 5-time Olympian Francie Larrieu Smith outlined her "Best Aerobic Efforts," and when former mile star Dyrol Burleson revealed his annual "Birthday Runs."

Researching "Run With The Champions," which chronicles the careers of the 50 best American distance runners ever, I saw how much the all-time greats had to offer runners of any ability on training methods. The same concepts used by the legendary milers, 10-km runners and marathoners--whether distance, speed or a mental approach--can be tried by all runners seeking to enhance their fitness and running pleasure.

All runners progress in the same way--with consistent weekly mileage, some attention to speedwork, training variety, goal-setting and the perseverance to overcome tough challenges. The following examples reflect the different elements of running success. Pick a few and try them out. Why not train like a champion.

1. Francie Larrieu Smith's "Best Aerobic Effort"

The athlete : Smith is a 5-time Olympian who set 31 American records and excelled in every event from the 800 meters to the marathon.

The method : For her 10-km and marathon racing, Smith ran a workout that she called, "Best Aerobic Effort," or B.A.E. At least once a week, she did a long run, 12 to 14 miles, at a hard pace--but not too hard that it wiped her out. Smith's pace was aerobic, meaning it did not reach the level of racing speed. For her, "best aerobic" meant about 80 percent of maximum effort.

How you can do it: Some people call these runs "FCRs" for fast, continuous runs. Take one run per week and pick up the pace to about 80 percent of maximum. If, for example, your fastest pace for a given distance, is 9-minute pace for 10-km, run about 9:45 pace, to give yourself a substantial effort without generating undue fatigue. You can also use a heart rate monitor to figure the effort. "Uncomfortably sustainable" is how one coach smartly describes these 80-percent runs.

How you benefit : An occasional change of speed prevents you from getting into a running rut. The faster pace improves your fitness level and you'll run better in training and racing. A "B.A.E." develops concentration since you have to pay close attention to your pace.

2. Nina Kuscsik's "Marathon Segment System"

The athlete : Kuscsik is a two-time New York City Marathon winner, Boston winner and 7-time Yonkers winner in a pioneering marathon career.

The method : Kuscsik's longest marathon training runs, 20 to 26 miles, kept her on the road for upwards of 3 hours. To manage the time, Kuscsik did not encounter the workout psychologically in one big swallow. Instead, she thought of the run in twelve 15-minute segments. She used mental imagery to commit her route to memory, so that when she raced the marathon, Kuscsik could use recall, think of where she trained and tackle each 15-minute segment with the confidence of her previous experience.

How you can do it : Never try to "swallow" a long distance all at once. It wears you out. Even Frank Shorter would break up his marathons into "intermediate" steps. Use Kuscsik's 15-minute approach; or, consider your run in 10- or 20-minute segments. Run on courses with enough variation and landmarks so you can easily separate the segments in your mind. For example, the segment that passes your old school, or goes through a park, or passes a Starbucks, and so on. Write the segments in your training log.

How you benefit : Any imposing task should be confronted in small pieces; otherwise, it can be overwhelming. Consider long runs as small bites of a meal. Digest one bite, then proceed. When you apply your training recall to a race, you are using "visualization," an important training tool. The process of collecting segments, and changing them, will be fun, like a game unto itself.

3. Billy Mills' "Tee-to-Green Golf Course Training"

The athlete : Mills, the only American to win the Olympic 10,000, in 1964, also set a world record for 6 miles.

The method : Mills liked to train weekly on the cushiony terrain of a golf course. He would total close to 4 miles, running from tee-to-green at each hole, with brief rests. The hard runs were around 300 yards, the rest-jogs about 150 yards. Mills did 18 repetitions, covering all 18 holes.

How you can do it : Find a golf course when it's not busy so you can be free to roam without being chased or hit by a ball. Late afternoon or early evening on a weekday is probably your best bet. Check the course layout ahead of time so you know the distances of each hole. You don't have to be as structured as Mills. Run from each tee down the fairway at a faster than average pace, and avoid stomping all over the green. Try to make sure your fast runs are at least 60 seconds. Jog it off, and go to the next hole. Nine holes are enough at one time. You can always return and do the back nine.

How you benefit : This is a taxing workout on leg-friendly terrain. The manicured turf is excellent for generating speed without pounding the body. The pretty surroundings are inspiring and you'll avoid the tedium of doing your fast running on a track or road. Even while tired, you'll feel refreshed to the end, and there might even be some spraying hoses to cool you off. Take advantage of it.

4. Jim Beatty's "Easy Swing Tempo"

The athlete : Beatty was the first runner to break the 4-minute mile indoors, in 1962, and also set 18 American and 4 world records.

The method : It's not a dance step but a training pace, the language of Beatty's coach, Mihaly Igloi. "Easy swing tempo"; "middle swing tempo", and "hard swing tempo" were among Igloi's training designations that told Beatty and his teammates the workout of the day.

How you can do it. Come up with your own terminology that suggests the pace and style of training sessions. Use the terms as a way to psych you up, get you mentally primed to meet your goal. "Hard", "middle" and "easy" are obvious choices--maybe too obvious. Make them more personal, particular to your approach or personality. An easy run can be a "quiet" day. A hard run can be a "challenge" day. A long run can be a "patient" day. Or pick up on Beatty's usage, "patient tempo," suggesting a deliberate pace that conserves energy and keeps you going.

How you benefit : How we think about training affects the quality of our running. These terms offer familiar, comfortable cues as motivation. They may also soften the perceived difficulty of hard running. Be creative in labeling your workouts. Keep your internal dialogue spinning with a language you enjoy.

5. Joan Samuelson's "Climb The Ladder Workout"

The athlete : Samuelson, 1984 Olympic gold medalist in the marathon and former world recordholder, set 26 American road records and, at 42, competed in the 2000 Olympic Marathon Trial.

The method : For fast-paced work and the "gear changes" needed for racing, Samuelson favored "ladder" training in which she did 2 or 3 sets of a 400, 600, 800, mile, mile, 800, 600 and 400 on a track. Each change in distance calls for a change in tempo to mirror race conditions. Samuelson was never considered a particularly fast runner among the elite, but these workouts made up for that lacking, giving her the strength to sustain a hard pace.

How you can do it: You're not an Olympic champion so stick with one set. Cut the 2 x mile to one mile and try this: 400, 600, 800, mile, 800, 600, 400. You can do it on a track, road or trail. Run each distance at 10-km race pace, except for the mile, at 5-km race pace. Take a jog-recovery at the same distance of each fast run. The whole workout will be about a 10-km.

How you benefit : Ladders give you the power to improve your pace in competition. The different distances spice up the workout. Running on a track offers a welcome change of venue from the roads. You sharpen your sense of pace. On the back end, after the mile, you should find yourself moving with spirit in the final repeats.

6. Dyrol Burleson's "Birthday Run"

The athlete : Burleson, the world's top-ranked miler of 1961, set 5 American records.

The method : After Burleson's world-class career ended, he continued running an all-out 5-miler on his birthday as motivation to stay in shape. His goal was 5-minute pace, which he held for many years.

How you can do it : Some runners try to run their age in miles on their birthday. That can prove daunting for anyone over 26. Burleson's approach is more realistic. Choose a favorite distance and go for it on your special day. Cut yourself some slack and allow a range of time or a few seconds' slowdown per year. For example, if you run a 5-km and your best is 25 minutes, you could aim for no worse than one percent slowdown, or 24:45, the next year.

How you benefit: Can you think of a better birthday party, a better way to approach aging, than a fast, validating run? Do it on a favorite course, wear your favorite t-shirt, reward yourself with a good meal after. Make running a celebration of your maturing fitness. Enlist friends and family to join. Don't be too hard on yourself. If you miss your goal, there's always next year.

BUY NOW! For more on the approaches of world-class runners, read Marc Bloom's books covering all aspects of health, fitness and training.