How They Trained in College

College Track and Field Training

Summer Training

See below a sample week of how 2017 World Championship 1500m Finalist, Johnny Gregorek trained while in college. Johnny came from a low mileage high school program and we slowly increased his mileage over his four years at Columbia. Here is a sample week of his summer training, prior to the start of his sophomore year.

Monday - 9 miles at 6:50 pace

Tuesday - 8 miles at 7:15 pace + 4 x 100m strides

Wednesday - 10 miles at 6:30 pace

Thursday - 8 miles @ 6:22 pace

Friday - 2.5 miles easy – 6 sets of 3 minutes on (xc pace) / 2 minutes easy + 2.5 miles easy

Saturday - 10 miles at 7:15 pace

Sunday - 14 miles at 6:15 pace

Train Like A Sub 1:50 800m Runner

Here is a look at how we trained our 800m runners at this time of the year. Our training was often influenced by the weather. As a result, we were not able to run hill intervals as much as I would have liked - so we pushed that phase back to March and April. Here is a sample week from January. As you will notice, we followed Gags' (https://www.njnytc.com/frank-gagliano/) philosophy of mixing speed and strength. We never ventured far from either.

Monday - 50 minutes easy

Tuesday - 6 x 800m in 2:20 w/ 2’ rest

Wednesday - 50 minutes easy

Thursday - 2 (200m, 400m, 200m, 200m in 26, 55, 28, 28) full recovery between sets

Friday - 50 minutes easy

Saturday - 2 x 2 mile @ 5:30 pace w/ 5 minute recovery

Sunday - 1:20 easy