\u201cI train eleven months of the year, half that period being devoted to strengthening work. Here is one of my typical weeks when I was eighteen years of age. (Younger athletes perhaps should not attempt quite so much and older ones a little bit more. It\u2019s really a matter for personal judgment.)\u201d \u00a0<\/i><\/b>\u2013 Herb Elliott<\/span><\/p>\nMonday:<\/span><\/i> A ten-mile run at any pace I felt like setting, always finishing hard over the last two miles or so.<\/span><\/p>\nTuesday:<\/span><\/i> Six or seven miles in the morning. Weight-lifting in the evening.<\/span><\/p>\nWednesday:<\/span><\/i> Ten miles hard against the clock.<\/span><\/p>\nThursday:<\/span><\/i> Six or seven miles in the morning. Weights in the evening.<\/span><\/p>\nFriday:<\/span><\/i> Rest.<\/span><\/p>\nSaturday:<\/span><\/i> Faster \u2018fun\u2019 work-out at lunch-time on the track. A hard five miles or so in the evening.<\/span><\/p>\nSunday:<\/span><\/i> Eight to ten miles in the morning. Eight to ten miles hard in the afternoon.<\/span><\/p>\nAs Elliott matured, base training consisted mainly of long hard runs of between 8 to 16 km. The occasional (once a month on average) 32km run was also completed. As were sand hills (more below).<\/span><\/p>\nThe estimated average mileage during this period was 60 to 80 miles per week. <\/span><\/p>\n\u201cIn the winter and spring of 1957 I must have run 2500 miles in training and lifted thousands of pounds in weights\u201d<\/i><\/b> \u00a0– \u00a0Herb Elliott<\/span><\/p>\nSand Hills<\/b><\/h3>\n \u201cAnother severe test is an eighty foot sand hill, grade one in two, close to the ocean. It took Percy five years to build up enough strength to run to the top. My peak effort was forty-two times up the hill and down in succession. Ian Beck has doubled that number\u201d. \u00a0<\/i><\/b>– \u00a0Herb Elliott<\/span><\/p>\nThis particular sand hill, with a grade of 2 in 1, plays a vital part in the normal Portsea training routine – From the ‘GOLDEN MILE’<\/figcaption><\/figure>\nDuring Elliott\u2019s training stints at Portsea, under the close eye of Percy Cerutty, sand hill repetitions played a large role in strength development. These sessions were usually completed during the winter phase, but would sometimes be performed closer to races.<\/p>\n
Weights<\/b><\/h3>\n \u201cThe ideal way of strengthening without producing bulk is by lifting heavy weights for a minimum time.<\/b><\/p>\n
At Portsea and at Frank Sedgman\u2019s gym, when I prepared for my comeback to athletics, my practice was to employ one of the heavier weight exercises in three sets, with three to five repetitions. If I couldn\u2019t do the exercise three times I knew the weight was too heavy; if I lifted the weight more than five times it obviously was too light. In this way I added further power to the upper part of my body, which already was strong from my rowing days at Aquinas, thus adding to my confidence and aggressiveness for the battles ahead.\u201d <\/b> – \u00a0Herb Elliott<\/span><\/p>\nHerb Elliott and Percy Cerutty -From ‘THE GOLDEN MILE’\u00a0(c)<\/figcaption><\/figure>\nHerb, and his coach Percy Cerutty, were massively into weights. Herb\u2019s physique makes most current day runners look rather scrawny.<\/p>\n
Training Leading into Races<\/b> \u201cMy training immediately before the racing season is featured by more intensive pace work\u201d\u00a0<\/i><\/b>\u2013 Herb Elliott<\/span><\/p>\nBelow is a sample week of Herb\u2019s training just before a competition period:<\/span><\/p>\nMonday:<\/span><\/i> Between six and ten 440s or 880s followed by two or three miles of free running.<\/span><\/p>\nTuesday:<\/span><\/i> Five miles flat-out on the tan course outside the Melbourne Botanical Gardens.<\/span><\/p>\nWednesday:<\/span><\/i> Train with sprinters – a relaxation.<\/span><\/p>\nThursday:<\/span><\/i> Thirty minutes or so of sprint-jogs. (In a sprint-jog you jog round a track, build-up speed for fifteen yards, then sprint for thirty yards, slow down and jog again, performing this routine twice in every lap.)<\/span><\/p>\nFriday:<\/span><\/i> Rest<\/span><\/p>\nSaturday:<\/span><\/i> Three to six miles fiat-out on the track. <\/span><\/p>\nSunday:<\/span><\/i> Ten miles hard.<\/span><\/p>\nBreasting the tape in the Victorian mile championship at Olympic Park, Melbourne (The Herald and Weekly Times Ltd., Melbourne)\u00a0From ‘THE GOLDEN MILE’ (c)<\/figcaption><\/figure>\nPurchase a running classic now at the Runner’s Tribe Shop<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"\u2018A Body Built on Pain\u2019 The Training of Herb Elliott \u00a9 2017 Runner\u2019s Tribe, all rights reserved. \u201cI find that orthodox training is drudgery because it\u2019s so unnatural to run for hours on end on a circular track.\u201d \u00a0\u00a0– Herb Elliott Sources The Golden Mile, by Herb Elliott as told to Alan Trengove (book available […]<\/p>\n","protected":false},"author":1,"featured_media":20405,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30366,16,1808,588,2310],"tags":[4475,4476,645,83,2231],"class_list":["post-20399","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-book-reviews","category-features","category-members-only","category-expert-advice","category-training-of-famous-runners","tag-alan-trengove","tag-herb-elliott","tag-percy-cerutty","tag-top-read","tag-training-of-famous-runners"],"yoast_head":"\n
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