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Lasse Viren Training

Lasse Viren won Gold Medals over 5000 m and 10 000 m in two Olympic Games. To follow is training extracted from the following article

Lasse Viren's Training and Triumphs by Toby Tanser

"I trained and trained, hard and with goal-orientation . . . my whole career," Viren says. He did this by steadfastly sticking to a few basic rules, which he recalls as:

* Train two times per day, at least, even during competition periods.
* Between October and March average at least 375 miles per month.
* The afternoon run should be between nine and 16 miles, run at up to 3:20/kilometer (5:20/mile) tempo.
* Keep a more playful and less strict attitude to training.
* When possible run in the forest and away from running tracks and the road.
* "Competition is the best speed training, for a 5,000/10,000m it is good to compete a lot at the 1500m."

Month: Miles, Rest Days, Training Sessions, Races
Oct '71: 244, 1, 60, 0
Nov '71: 331, 2, 62, 2
Dec '71: 459, 3, 70, 0
Jan '72: 395, 2, 62, 3
Feb '72: 524, 0, 76, 2
Mar '72: 512, 1, 66, 0
Apr '72: 391, 0, 64, 2
May '72: 366, 0, 62, 4
Jun '72: 304, 0, 55, 7
Jul '72: 347, 0, 62, 7
Aug '72: 420, 1, 61, 8
Sep '72: 273, 1, 52, 9

11/20-27/1971
Sun AM: 6.2M (45m)
Sun PM: 12.4M (1h32m)
Mon AM: 6.2M (45m)
Mon PM: 14.9M (1h45m)
Tue AM: 6.2M
Tue PM: 13.7M (1h35m)
Wed AM: 5.0M
Wed PM: rest
Thu AM: 6.2M (50m)
Thu PM: 6.8M (42m)
Fri AM: 5.0M (40m)
Fri PM: rest
Sat AM: 5.5M (48m)
Sat PM: 13.0M (1h22m)
mpw-101

3/19-25/1972
Sun AM: 6.2M (40m)
Sun PM: 13.0M (1h23m)
Mon AM: 11.2M (1h10m)
Mon PM: massage
Tue AM: 5.0M (34m)
Tue PM: 12.4M (1h15m)
Wed AM: 6.2M (40m)
Wed PM: 10.0M (57m)
Thu AM: 5.0M (33m)
Thu PM: 12.4M (1h20m)
Fri AM: 6.2M (41m)
Fri PM: 9.3M (52m)
Sat AM: 5.0M (30m)
Sat PM: 13.0M (5M@25:10, 5m rest, 5M@29:00)
mpw-115
4/9-16/1972
Sun AM: 10.0M aerobic
Sun PM: 5.0M w/ pickups
Mon AM: 10.0M aerobic
Mon PM: 5x600m on downward hill
Tue AM: 6.2M aerobic
Tue PM: 16.1M aerobic
Wed AM: 6.2M aerobic
Wed PM: 5x600m on downward hill
Thu AM: 5.0M
Thu PM: 12.4M (1h20m)
Fri AM: massage
Fri PM: 7.5M with about 1x1000m fast
Sat AM: 5.0M
Sat PM: 5x600m on downward hill
mpw-94

7/28-8/3/1972
Sun AM: 6.2M (42m)
Sun PM: 13.7M (1h25m)
Mon AM: 6.2M (42m)
Mon PM: 9.3M aerobic
Tue AM: 6.2M (42m)
Tue PM: 8.7M (1h05m) + 3x600m XC
Wed AM: 5.0M
Wed PM: 9.3M (1h8m)
Thu AM: 6.2M (44m)
Thu PM: 7.5M w/ 5k of 50m full speed + 50m floating
Fri AM: 6.2M (43m)
Fri PM: 5.5M (40m)
Sat AM: 5.5M (38m)
Sat PM: 6.2M race- 27:52.4
mpw-103

8/25-31/1972
Sun AM: 3.75M
Sun PM: 12.4M (1h28m)
Mon AM: 5.5M (42m)
Mon PM: 6.2M easy
Tue AM: 3.75M
Tue PM: 13.7M (1h20m)
Wed AM: 5.5M
Wed PM: 7.5M (50m)
Thu AM: 4.5M (35m)
Thu PM: 6.2M w/ 10x100m at half effort
Fri AM: 5.5M (42m)
Fri PM: rest
Sat AM: 4.5M (35m)
Sat PM: Olympic 10k heat
mpw-85
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