Danny Henderson

BROWSE ALL +65 ATHLETES / Danny Henderson



Danny Henderson prior to 13:30 5000m
27th April ’83 – 19t
h June ’83

On days not noted, Danny usually ran 10 miles around 6:00 pace. Danny also often didn’t record his warm-up or cool-down

4/27/83

10 miles

1.5mi w/u 6×400 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 6×800 on 2:45 [2:17, 2:17, 2:19, 2:20, 2:19, 2:19] (the 2:45 gave about 26-28 seconds rest)

 

4/29/83

 

4/30/83

5/01/83

5/02/83

10 miles

6×400 on 1:30 [69,68,65,64,62,60]

5/03/83

 

5x1mi on 6:00 [5:00, 4:52, 4:48, 4:41, 4:35], then 5×200 and 5×300

5/04/83

10 miles

6×400 on 1:30 [69,67,66,64,63,59]

5/05/83

2mi w/u, 4×800 on 3:00 [2:30, 2:24, 2:23, 2:15], then 4×600 on 2:05 [avg 1:53] (note: that’s only 13 seconds rest btwn each repeat), then 4×600 on 1:55 [1:42, 1:42, 1:41, 1:40]

 

5/06/83

10 miles

6×400 on 1:30 [69,67,65,63,61,60]

5/07/83

 

5/08/83

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

 

5/09/83

 

5/10/83

2mi w/u, 4×1200 on 4:30 [3:48, 3:41, 3:36, 3:35], then 4×1200 on 4:00 [3:26, 3:28, 3:27, 3:24], 4×200 [30.7, 30.6, 30.1, 30.0]

 

5/11/83

10 miles

6×400 on 1:30 [69,67,65,63,61,58]

5/12/83

2mi w/u 10×400 on 1:30 “strong” [70,69,69,69,69,68,68,69,69,68] 10×400 on 1:30 “fast” [65,66,65,65,65,65,65,64,65,62] 3×200 on 1:00 [29,30,29], 3×200 on 1:00 [27,27,27]

 

5/13/83

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

 

5/14/83

 

5/15/83

5/16/83

10 miles

6×400 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), 4×400 on 1:30 [75,70,69,68]

 

5/18/83

10 miles

6×400 on 1:30 [68,64,65,62,62,58]

5/19/83

2mi w/u, 4×800 on 3:00 [2:26, 2:23, 2:23, 2:24], 4×800 on 2:45 [2:18, 2:20, 2:22, 2:20], 4×800 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

 

5/22/83

 

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

10 miles

6×400 on 1:30 [69,65,63,62,61,59]

5/25/83

2mi w/u, 5×800 on 3:00 [2:24, 2:21, 2:18, 2:15, 2:12], 5×600 on 2:15 [1:47, 1:42, 1:41, 1:39, 1:36], 5×400 on 1:30 [70,67,66,64,62]

 

5/26/83

10 miles

6×400 on 1:30 [68,66,63,62,60,58]

5/27/83

2mi w/u, 6×1200 [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”

 

5/29/83

???

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

10 miles

6×400 on 1:30 [66,65,62,61,60,58]

6/01/83

2mi w/u, 6×800 on 2:40 [2:20, 2:20, 2:20, 2:20, 2:21, 2:20], 20sec rest, 6×800 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), 6×200 [27.4, 26.9, 27.1, 27.2, 27.2, 27.4] easy 200m jog btwn repeats

 

6/02/83

10 miles

6×400 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], 3×800 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 12×200 with 10-15sec rest btwn each. BEGIN TAPER

 

6/04/83

 

6/05/83

6/06/83

3mi w/u, 3×800 on 3:00 [2:23, 2:22, 2:24], 3×800 [2:24, 2:24, 2:25], 1:00 break, 4×800 on 2:40 [2:17, 2:14, 2:14, 2:10]

7 miles

6/07/83

10 miles

6×400 on 1:30 [65,64,62,61,60,59]

6/08/83

3mi w/u, 8×600 on 2:15 “loose & smooth” [1:47, 1:46, 1:47, 1:45, 1:46, 1:46, 1:45, 1:45], 5×600 on 2:00 “loose & fast” [1:44, 1:41, 1:41, 1:40, 1:34]

 

6/09/83

8 miles

6×400 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], 7×400 on 1:20 [70,67,67,65,64,64,61]

3 miles

6/11/83

10 miles

 

6/12/83

 

6/13/83

3mi w/u, 4×800 “loose & smooth” with 30sec rest [2:24, 2:25, 2:30 (1:00 rest), 2:23], 7×400 with 30sec rest (last 100 fast) [71),69,69,68,66,65,62]

 

6/14/83

7 miles

6x400m on 1:30 [64,63,62,61,61,59]

6/15/83

3mi w/u, 3×600 on 2:15 [1:41, :38, 1:38], 3×400 on 1:15 [avg 67], 3×200 [30.6, 30.2, 28.7], 2×100 [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

6 miles

6×400 on 1:30 (no times given)

6/18/83

5 miles easy

 

6/19/83

TAC 5000m Finals 13:30.44