The New Zealand native, who resides in Philadelphia, PA, has run a 3.54 mile. The 2003 NCAA 3000m, who trains in the 833's and races in the LDS 1000's, is one of the top young milers on the circuit. His goals are the 2006 Commonwealth Games, the 2007 World Championhips and the 2008 Beijing Olympics. Here is a look at how he trains.
What is the general philosophy behind your training?
It's definitely quality of quantity. I can't handle too much mileage without breaking down, so its all about finding the right balance of mileage and workouts. I rarely will completely bury myself in workouts, preferring to walk away feeling like I could do 1 or 2 more reps. Only maybe once per season will I be all out near throwing up on the track.
Who is your coach?
Marcus O'Sullivan. Head Coach at Villanova University
Who do you train with (or do you do most of your runs, workouts alone)?
When in the U.S. (I live in Philadelphia) I do the majority of my running on my own. Sometimes I'll meet up with the Villanova team or Bryn Mawr Running Co. guys for the odd long run or workout. In the summer I live in London and train with Craig Mottram and Benita Johnson. And in the winter I move to N.Z. to avoid the cold, and there I train with the guys from my club., North Harbour Bays.
What is your average weekly mileage during the winter? During the summer?
I keep my mileage all year round at 70-80 miles.
What is the most mileage you have done in a week?
I've done right around 90 miles, but it was too much, I got hurt a few days afterward.
How far is your usual long run?
I'll usually run 14-15 miles, but sometimes as much as 17 miles. The pace varies week to week, anywhere from 5:50 to 6:30 pace.
Do you incorporate any non-running activities into your training?
I swim regularly, once or twice a week when not racing. I definitely think it helps your breathing, and gives you another training session, without the impact. I'll just get in and swim a mile, or do a few repeats. I lift weights twice a week in the off seasons.
Sample week during XC:
Monday: AM: 7 miles / PM: 5 miles with 6x100m strides
Tuesday: 8-10x1000m @ H.R., 45-60 sec. recovery, on grass
Wednesday: 10 miles
Thursday: AM: 7 miles / PM: 5 miles
Friday: AM: 8 mile tempo, 40:40 on a trail, 39:30 on the road
Saturday: AM: 7 miles easy
Sunday: AM: 15 miles steady
Sample week during Indoor Season:
Monday: AM: 7 miles / PM: 5 miles with 6x100m strides
Tuesday: Track session at 3k/Mile Pace, 3x800m, 2x400 off sec., in 2:02-2:04 at 59's. 3 min. recovery
Wednesday: 10 miles
Thursday: 2x2400. In/Out 200's. Alternating pace 30/40
Friday: 7 Miles easy
Saturday: 4 mile tempo. 19:30
Sunday: AM: 14 miles steady
Sample week during Summer Racing Period:
Monday: AM: 7 miles / PM: 5 miles with 6x100m strides
Tuesday: Track session at Mile Pace, jog lap between sets
Wednesday: 10 miles
Thursday: 4 mile tempo, on trail 19:30
Friday: 7 Miles easy
Saturday: Track Session at Mile pace. E.g. 8-10 by 400m off 90 secs in 58
Sunday: AM: 14 miles easy
Key Workouts:
Early season: 4 by (4 X 300m w/ 100 jog) 44's Jog lap btw sets.
Mid Season: 3 by (4 X 300m w/ 100 jog) 41-43 Jog lap between sets
Peak Period: 2 by 800 w/ 8 mins recovery. 1:53 1:51.
