Given that I was trashed Wednesday eveing I decided to take a very easy run today of about an hour. I used the Ernst Van Aaken method running very slow over to the track and then running 8 laps of 350 meters jogging and 50 meters of walking. I then ran very slowing back home focusing on not picking it up at any time. If Harold Norporth could stand stuff like this this so could I. Norpoth has a withering kick and once during a race hung right behind Prefonatine until a lap to go and then blazed by him. Prefonatine really got pissed. He didn't see it as an honorable way to run.
Norpoth's 5K PR was 13:20.
Norpoth 9 summer weeks in 1962
Week 1
MON – warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
TUE – Travel to Hamburg. 10 kilos easy in Hamburg
WED – 1500m RACE. – 1st in 3:42.8; last 500m in 69.8, last 400 in 54.6
THU – Travel back. Rest day
FRI – warmup + 5X2000m/7:30 pace Rec=400m jog + 4X500m/76sec,74sec,73sec,71sec
SAT - warmup+5X2000m/7: :30 pace Rec=400m jog + 3X500m in 73sec/72sec/71 sec.
SUN - 15 kilos easy run in Wald
Week 2
MON – rest day
TUE – warmup + 15kilos run in Waldniel. 5X3kilos outdoor circuit laps in negative split.
WED – 15kilos easy in Waldniel circuit
THU – 10 kilos easy
FRI – 10kilos easy in Wald.
SAT – warmup + 3X10X200m (first set group average 36.5; second 34.5; third 33.5
fourth 31.7 Rec=200m jog. Last set in 25seconds.
SUN – 20kilos easy in Wald.
Week 3
MON – warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
TUE – Travel to Hamburg. 10 kilos easy in Hamburg
WED – 1500m RACE. – 1st in 3:42.8; last 500m in 69.8, last 400 in 54.6
THU – Travel back. Rest day
FRI – warmup + 5X2000m/7:30 pace Rec=400m jog + 4X500m/76sec,74sec,73sec,71sec
SAT - warmup+5X2000m/7: :30 pace Rec=400m jog + 3X500m in 73sec/72sec/71 sec.
SUN - 15 kilos easy run in Wald.
Week 4
MON – 10 kilos in Wald.
TUE – rest day
WED –rest day
THU – Travel back. Rest day
FRI – warmup + 5X2000m/7:30 pace Rec=400m jog + 4X500m/76sec,74sec,73sec,71sec
SAT - warmup+5X2000m/7: :30 pace Rec=400m jog + 3X500m in 73sec/72sec/71 sec.
SUN - 15 kilos easy run in Wald.
Week 5
MON – rest day
TUE – travel to Malmo. Rest day
WED – 10 kilos easy
THU – 10 kilos easy
FRI – 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
SAT – rest day
SUN - 1500m RACE. In Malmo – 1st in 3:42.0
Week 6
MON – Travel back from Malmo. Rest day
TUE –15kilos run in Waldniel, that´s 5X3kilos outdoor tempo as circuit laps in negative split.
WED – 8 kilos esy run in Wald.
THU – 12 kilos easy
FRI – 15 kilos easy run with SHORT PAUSES FOR RECOVER
SAT – rest day
Week 7
SUN – 15kilos run in Waldniel. 5X3kilos outdoor circuit laps in negative split.
MON – 12 kilos easy
TUE – 15kilos run in Waldniel. 5X3kilos outdoor circuit laps in negative split.
WED – 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
THU – rest day
FRI – rest day
SAT – 3000m RACE in 8:17.5
SUN – 10 kilos easy in Wald. with SHORT PAUSES FOR RECOVER
Week 8
MON – warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
TUE –10 kilos easy
WED – 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
THU – Rest day
FRI – warmup + 10X200m in 36sec REC=200m jog + 4X500m/76sec, 74sec,73sec,71sec
SAT – 15 kilos easy run in Wald.
SUN - 15 kilos easy run in Wald. with SHORT PAUSES FOR RECOVER
Week 9
MON - 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
TUE – 15 kilos easy
WED – rest day
THU – warmup + 9kilos negative split that´s an outdoor 3X3kilos circuit
FRI - warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
SAT – warmup + 4X5X200m in 34sec; 31sec 28 sec: 26 sec REC=200m jog + cooldown
SUN - 15 kilos easy run in Wald. with SHORT PAUSES FOR RECOVER
Norporth – second part
1964 (Begins Sept. 1)
01.09 – 18km easy + 2x1200m/3:25 + 1X500m/1:12
02.09 – 9.6kilos (8laps) in 40min
03.09 – rest day
04.09 – 5000m warmup + 2X2400m outdoor run (2 laps of 1200m)/8:44/8;27 Rec= 5 to 10 minutes.
05.09 – rest day
06.09 – rest day
07.09 – 15kilos (12 laps)
08.09 - 15kilos (12 laps)
09.09 - 15kilos (12 laps)
10.09 – travel to Cologne. rest day
11.09 – 5000m run in Cologne – 13:58 win over the Polish runner Boguszewich
12.09 – travel back
13.09 – 50min easy run
14.09 - 50min easy run
15.09 - 50min easy run
16.09 – rest day
17.09 - 50min easy run
18.09 - 50min easy run
19.09 – rest day
20.09 - 50min easy run
21.09 – rest day
22.09 - 50min easy run
23.09 - 50min easy run«
24.09 - 50min easy run
25.09 – 7200m easy run (6 laps in 30min) + 2X500m/75sec Rec=5minutes pause
26.09 – rest day
27.09 – warmup + 1500m tempo run in 3:52
28.09 – rest day
29.09 – 18 kilos easy run
30.09 15kilos=That´s 12 circuit laps in crescendum (negative split) from easy run to tempo pace in 55:48 total duration (1st - slower lap in 4:55; last – faster one in 3:58)
01.10 – 45min run
02.10 – Travel to Toquio
03.10 – X
04.10 – 45min as 1min fast-1min slow
05.10 – 20 kilos easy run with short rest recover periods
06.10 – 20 kilos easy run with short rest recover periods
07.10 – 4 kilos easy +6000m with runners Lutz Philipp and Leizrich
08.10 – 6kilos medium run + 1000m track 5000m pace tempo + 5X80-100meters strides + 4000m cooldown
09.10 – 16kilos =8kilos easy and last 8kilos in negative split
10.10 – In Toquio stadium – warmup + 5X2000m/7:06/7:20/7:00/6:23/6:05 – with 62 sec last lap set. Rec=400m walking + 2000m cooldown
11.10 – 4X2000m warmup up with 400m walk + 10X400m/63.5 Rec=400m walk+2000m cooldown
12.10 – 2000m easy run + 3X1000m/2:41 – 2:41 – 2:39 Rec=several minutes
13:10 - 40m easy run
14.10 – short easy run
15.10 - 5kilos easy
16.10 – warmup + 5000m (heat ?) in 14:11
17.10 – very easy run
18.10 – 5000m Toquio – warmup +Silver medal
1964 TOQUIO 5000m final
1 Bob Schul, USA 13,48,8
2 Harald Norpoth FRG 13,49,6
3 Bill Dellinger USA 13,49,8
4 Michel Jazy FRA 13,49,8
5 Kipchoge Keino KEN 13,50,4
6 Bill Baillie NZL 13,51,0
7 Nikolay Dutov URS 13,53,8
8 Thor Helland NOR 13,57,0
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