HISTORY OF LEEDS CITY A.C.
APPENDIX 1
MIKE BAXTER'S TRAINING, 1970
The following
extract from his training diaries was submitted by Mike himself to the writer
in 2002. It covers a period when he was rising to possibly the best form of his
career (see Chapter 3), shortly before he set what still remains (in March
2003) the second-fastest 5000m in Club history.
These two weeks were immediately prior to the
Yorkshire C.C.A. Championship at the end of the month.
|
MON |
(a.m.) |
Five miles easy @ 6min.
pace. |
|
|
(noon) |
Mile jog, 8 laps on
track sprinting straights, mile warm-down. |
|
|
(p.m.) |
Eight miles easy @ 5.45.
pace. |
|
TUE |
(a.m.) |
Five miles easy. |
|
|
(p.m.) |
10 miles hard fartlek
efforts, 2 x 1 mile, 3 x 600m, 8 x 100m. with timed jog (5min, 3min, 1min) |
|
WED |
(a.m.) |
Five miles easy. |
|
|
(P.M.) |
12 miles
"moderately easy" @ 6min pace. |
|
THU |
(a.m.) |
Five miles easy. |
|
|
(p.m.) |
2 miles jog &
strides; 6 x 800m road circuit, timed at around 2.07/2.08, with 3 min. recovery;
*x 100m sprints; 2 miles jog. |
|
FRI |
(a.m.) |
Five miles easy. |
|
|
(p.m.) |
7 miles steady. |
|
SAT |
(a.m.) |
11 miles
"acceleration run" first three @ 5.45-6.00 min. pace, next three @
5.20-5.30, next three @ 5.00, last two "flat out." |
|
|
(p.m.) |
Four miles jog. |
|
SUN |
|
16 miles cross-country,
plus two miles on track sprinting straights. |
|
MON |
(a.m.) |
Five miles easy. |
|
|
(p.m.) |
10 miles fartlek,
including hill sprints. |
|
TUE |
(a.m.) |
Five miles easy. |
|
|
(p.m.) |
10 miles steady (in 57
minutes). |
|
WED |
(a.m.) |
Five miles easy. |
|
|
(noon) |
1 mile jog, 16 x 100m
hill sprints, 1 mile jog. |
|
|
(p.m.) |
7 miles easy, @ 6.30
pace. |
|
THU |
(a.m.) |
Five miles easy. |
|
|
(p.m.) |
10 miles steady (in 58
minutes) |
|
FRI |
(a.m.) |
Four miles easy. |
|
|
(p.m.) |
Four miles easy. |
|
SAT |
|
Yorkshire C.C.A.
Championships - finished first. |
|
SUN |
|
15 miles easy,
cross-country. |
B) TWO
WEEKS IN APRIL
|
MON |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
10
miles hard fartlek efforts, 2 x 1 mile, 3 x 600m, 8 x 100m. with timed jog (5min,
3min, 1min.) |
|
|
|
|
|
TUE |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
2
miles jog & strides; 10 x 400m @ 60sec, with 90sec. Recovery; 4 x 100m
flat out; 2 miles jog |
|
WED |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
10
miles easy, on country. |
|
THU |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
2
miles jog & strides; 2 x 8 x 200 ("untimed on grass") with
30sec. recovery; 5min between sets; 2 miles jog. |
|
FRI |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
Eight
miles easy |
|
SAT |
|
2
miles jog & strides; 3 x 1 mile on Soldiers' Field ("in spikes - fast"),
with 5min, recovery; 8 x 100m sprints; 2 miles jog. |
|
|
(p.m.) |
Four
miles easy. |
|
SUN |
|
18
miles steady, on mixed terrain. |
|
MON |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
10
miles hard fartlek - 3 x 800m, 10 x 100m hills, 10 x 100m sprints on flat. |
|
TUE |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
2
miles jog & strides; 16 x 400m @ 63-64, with 1min. recovery. |
|
WED |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
10
miles "easy country" @ 6.00 pace. |
|
THU |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
2
miles jog & strides; 8 x 300m @ 42-43sec. with 1min recovery; 6 x 100m
sprints; 2 miles jog. |
|
FRI |
(a.m.) |
Five
miles easy. |
|
|
(p.m.) |
Eight
miles steady @ 5.45 pace. |
|
SAT |
(a.m.)
|
2
miles jog & strides; 6 x 800m on Soldiers' Field ("in spikes - fast"),
with 3min. recovery; 2 miles jog. |
|
|
(p.m.) |
Four
miles easy. |
|
SUN |
|
17
miles steady, on mixed terrain. |
Comments from
coaches and athletes in 2002-3 mainly centred on the amount of high-quality
speedwork regularly included, as a counter to Mike's self-confessed lack of
pace, and the way sessions were fitted in round a full-time job.