Steve Ovett Training

Steve Ovett Training

Steve Ovett's '79/'80 training
Page 31
Britsh Milers Club News

Base Training
Reportedly 80 to 100 miles per week (or more).

"Harry Wilson’s (Ovett's coach) training ideas included a very long, 24 week, base period where aerobic development was stressed. During this period aerobic runs were done that were either easy (recovery), medium, or fast “steady-state” runs. By looking at other sources, it can be seen that easy steady-state runs were done at 7minute pace, medium paced aerobic runs were probably done at 5:45-6min pace, and hard aerobic efforts done at around 5:20-5:30 pace. These paces are based on 5mi and 10mi runs recorded by one of Ovett’s training partner (35min for 5mi, 58/60min for 10mi, 52-55min for 10mi). 

In addition to this aerobic training during the base period, a small amount of anaerobic training and pure speed is done. This is done to “keep the fast-twitch muscle fitness ticking” and to “remind your body of the other energy process.” 

The mileage during this period for a runner such as Steve Ovett was reported to run an average of 100mpw with a high of 120."
Source Harry Wilson's Training
A TYPICAL WINTER WEEK'S TRAINING
NOV-MAR 1979/80

Sun 
a.m. 10 miles road - 57/60 mins
p.m. 10 miles road - 54/55 mins
Mon 
a.m. 5 miles road - Easy 35 mins
p.m. 10 miles road - Fast/steady 52/53 mins
Tue 
a.m. 10 miles road - Hard on road 4 x 300m approx with fast jog rec then across another very steep hill, 4 x 400m approx jog rec.
Wed
a.m. 10 miles road - 58/60 mins
p.m. 10 miles - Plus technique work at Crystal Palace
Thu 
a.m. 5 miles road - Easy 35 mins
p.m. 10 miles road - Steady 55/58 mins continuous
Fri 
a.m. 5 miles road - Easy 35 mins
p.m. 5 miles road - Easy 35 mins
Sat 
a.m. 5 miles road - Easy 35 mins
p.m. 6 x 1000m park - Hard with 30 secs 1 min rec (in spikes)

Transition Period
Sun 
a.m. 10 miles - road Easy - 60/65 mins
p.m. 4 miles Easy + 5 x 3 x 200m (27"/28") [30", 3 min]
Mon 
a.m. 5 miles - road Easy - 35 mins
p.m. Track session 5 x 300m (37.4" av.) [2 min]
Tue 
a.m. 5 miles Easy - 35 mins
p.m. 6 x 700m - in park Very hilly at start, long downhill to finish (90% effort) [2 min] (in spikes) + 10 x 100m strides at end
Wed 
a.m. 5 miles - road Easy - 35 mins
p.m. Track session Technique work - high knees etc, 5 x 150m (16"/17") [walk] +10 x 100m (change of pace 11"/13")
[walk] + 4 x 60m (standing start) [3min]
Thu 
a.m. Rest Weights in morning.
p.m. Hills - park 6 x 30 secs (in spikes - 90% effort) [jog], 10 mins jog, then 8 x 15 secs [walk]. Aim at good knee lift
and technique.
Fri 
a.m. 5 miles - road Easy - 35 mins
p.m. 5 miles Plus 4 x 5 x 100m (14"/15") [starting at 30 secs on the first set to 5 secs rec on the last set].
Sat 
a.m. 6 x 1000m in park (in spikes) [30"/60"]
p.m. 5 miles Easy - + 6 x 100m strides on grass

Sun 
a.m. 10 miles - road Easy Ð 65 mins
p.m. Strides - grass 10 x 100m (13"/14" accelerations, change of pace).
Mon 
a.m. Rest
p.m. Track session Change of pace 4 x 400m (first 200m 28"/29", last 200m 23"/24")) [5 min].
Tue 
a.m. Easy run 35 mins
p.m. Strides 6 x 100m - Relaxed
Wed 
Rest day
Thu 
Travel to London, then to Oslo
Fri 
p.m. Easy run 30 mins + strides
Sat 
p.m. Race 1 mile Bislett Games - equalled World Record for Mile

Source British Milers Club


Arthur Lydiard: Ovett, of course, admits he does big mileages. But if you think anyone is going to succeed on what Coe says - 50 miles per week of anaerobic running - well, I'm sorry, I just don't believe it.
Source Runner's World February 1981

In a program Harry Wilson wrote for a 1.56 (800) 4.04 (1500) man - the total is 73 miles per week
Source Complete Guide to Running by Wilson, Alford, Holmes and Hill

"The only hard anaerobic work you may need to do in the base period are cross country races." - Harry Wilson
Source I know I read it somewhere - will track it down one day. Found it - Running Dialogue P.31 published 1982 by Harry Wilson
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