Danny Henderson Training

Some workouts prior to running 13:30 in 1983:

4/27/83
noon: 10 miles
PM- 1.5mi w/u 6x400 on 1:30 [70,67,66,65,65,59] (starts each repeat 1:30 seconds after prior one started, so if he runs the first 400 in 70, he has 20 seconds rest before he starts the next. If he runs the second repeat in 67, he then has 23 seconds rest). 1m w/d

4/28/83
2 "buildup miles", then 6x800 on 2:45 [2:17, 2:17, 2:19, 2:20, 2:19, 2:19] (the 2:45 gave about 26-28 seconds rest)
On days not noted, Danny usually ran 10 miles around 6:00 pace. Danny also often didn't record his warmup or cooldown

5/02/83
AM- 10 miles
PM- 6x400 on 1:30 [69,68,65,64,62,60]

5/03/83
PM- 5x1mi on 6:00 [5:00, 4:52, 4:48, 4:41, 4:35], then 5x200 and 5x300

5/04/83
AM- 10 miles
PM- 6x400 on 1:30 [69,67,66,64,63,59]

5/05/83
2mi w/u, 4x800 on 3:00 [2:30, 2:24, 2:23, 2:15], then 4x600 on 2:05 [avg 1:53] (note: that's only 13 seconds rest btwn each repeat), then 4x600 on 1:55 [1:42, 1:42, 1:41, 1:40]

5/06/83
AM- 10 miles
PM- 6x400 on 1:30 [69,67,65,63,61,60]

5/08/83
Meet at Ohio State: 5000m 13:51 (4:27, 4:32, 4:24)

5/10/83
2mi w/u, 4x1200 on 4:30 [3:48, 3:41, 3:36, 3:35], then 4x1200 on 4:00 [3:26, 3:28, 3:27, 3:24], 4x200 [30.7, 30.6, 30.1, 30.0]

5/11/83
AM- 10 miles
PM- 6x400 on 1:30 [69,67,65,63,61,58]

5/12/83
2mi w/u
10x400 on 1:30 "strong" [70,69,69,69,69,68,68,69,69,68]
10x400 on 1:30 "fast" [65,66,65,65,65,65,65,64,65,62]
3x200 on 1:00 [29,30,29], 3x200 on 1:00 [27,27,27]

5/13/83
Meet at North Central College 5000m 13:46 (4:24, 4:28, 4:24)

5/16/83
AM- 10 miles
PM- 6x400 on 1:30 [69,66,64,62,63,62]

5/17/83
2mi w/u, 3x1mi on 5:20, 2x1mi on 5:15 [4:44, 4:48, 4:51, 4:50, 5:00] (note the last 2 repeats were done on about 20 seconds rest), 4x400 on 1:30 [75,70,69,68]

5/18/83
AM- 10 miles
PM- 6x400 on 1:30 [68,64,65,62,62,58]

5/19/83
2mi w/u, 4x800 on 3:00 [2:26, 2:23, 2:23, 2:24], 4x800 on 2:45 [2:18, 2:20, 2:22, 2:20], 4x800 on 2:30 [2:25, 2:27, 2:27, 2:24] (note those last 4 repeats were done with about 3-5 seconds rest)

5/20/83
Race at North Central College 1500m 3:48.6 (60.3, 2:01.9, 3:02.9)

5/21/83
10K road race: 30:04

5/23/83
2mi w/u, 400 [70] 50sec rest, 800 [2:23] 37sec rest, 1200 [3:39] 21sec rest, 1600 [4:53] 7sec rest, 2000 [5:56] 4sec rest, 1:00 break, 1600 [4:44] 16sec rest, 1200 [3:31] 29sec rest, 800 [2:17] 43sec rest, 400 [62]

5/24/83
AM- 10 miles
PM- 6x400 on 1:30 [69,65,63,62,61,59]

5/25/83
2mi w/u, 5x800 on 3:00 [2:24, 2:21, 2:18, 2:15, 2:12], 5x600 on 2:15 [1:47, 1:42, 1:41, 1:39, 1:36], 5x400 on 1:30 [70,67,66,64,62]

5/26/83
AM- 10 miles
PM- 6x400 on 1:30 [68,66,63,62,60,58]

5/27/83
2mi w/u, 6x1200 [3:42] 18sec rest, [3:35] 25sec rest, [3:30] 30sec rest, [3:27] 63sec rest, [3:22] 68sec rest, [3:33], 400m easy jog, 5x300m [44.8, 43.4, 43.5, 44.2, 44.9]

5/28/83
"Distance Run"

5/30/83
5mi w/u, 5x1mi [4:51] 24sec rest, [4:55] 20sec rest, [4:53] 22sec rest, [4:57] 18sec rest, [4:48]

5/31/83
AM- 10 miles
PM- 6x400 on 1:30 [66,65,62,61,60,58]
 
6/01/83
2mi w/u, 6x800 on 2:40 [2:20, 2:20, 2:20, 2:20, 2:21, 2:20], 20sec rest, 6x800 on 3:00 [2:18, 2:17, 2:15, 2:14, 2:12, 2:09] (note: that's 20sec rest btwn repeats in the first set and ~42-51sec rest btwn repeats in the second), 6x200 [27.4, 26.9, 27.1, 27.2, 27.2, 27.4] easy 200m jog btwn repeats

6/02/83
AM- 10 miles
PM- 6x400 on 1:30 [66,63,62,62,61,59]

6/03/83
2mi w/u, 3x1mi progressive on 6:00 [4:50, 4:37, 4:21], 3x800 broken at 200m for 10-15sec. [29.4, 29.9, 30.7, 29.7], [29.1, 28.8, 29.9, 29.1], [28.7, 28.7, 29.5, 29.0] (I think this is basically like 12x200 with 10-15sec rest btwn each.
BEGIN TAPER

6/06/83
3mi w/u, 3x800 on 3:00 [2:23, 2:22, 2:24], 3x800 [2:24, 2:24, 2:25], 1:00 break, 4x800 on 2:40 [2:17, 2:14, 2:14, 2:10]
PM- 7 miles

6/07/83
AM- 10 miles
PM- 6x400 on 1:30 [65,64,62,61,60,59]

6/08/83
3mi w/u, 8x600 on 2:15 "loose & smooth" [1:47, 1:46, 1:47, 1:45, 1:46, 1:46, 1:45, 1:45], 5x600 on 2:00 "loose & fast" [1:44, 1:41, 1:41, 1:40, 1:34]

6/09/83
AM- 8 miles
PM 6x400 on 1:30 [65,63,62,61,61,59]

6/10/83
3mi w/u, 3x1mi on 6:00 [4:51, 4:53, 4:52], 7x400 on 1:20 [70,67,67,65,64,64,61]
PM- 3 miles

6/11/83
10 miles

6/13/83
3mi w/u, 4x800 "loose & smooth" with 30sec rest [2:24, 2:25, 2:30 (1:00 rest), 2:23], 7x400 with 30sec rest (last 100 fast) [71),69,69,68,66,65,62]

6/14/83
AM- 7 miles
PM- 6x400m on 1:30 [64,63,62,61,61,59]

6/15/83
3mi w/u, 3x600 on 2:15 [1:41, 1:38, 1:38], 3x400 on 1:15 [avg 67], 3x200 [30.6, 30.2, 28.7], 2x100 [13.6, 13.4], run 1 mile loose & smooth [67, 2:14, 3:22, 4:28]

6/16/83
7 miles easy

6/17/83
AM- 6 miles
PM- 6x400 on 1:30 (no times given)

6/18/83
5 miles easy

6/19/83
TAC 5000m Finals 13:30.44


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