Herb Elliott

BROWSE ALL +65 ATHLETES / Herb Elliott

Herb Elliott – 1500m/mile

Herb Elliott's training
Credit: Amazing Racers Book


Coached by Percy Cerutty who coached Herb as 4:20.4 miler in high school through his career which saw a peak 3:54 mile performance. Cerutty’s public reputation most likely kept his naming from becoming well known, despite the influential role he’s played in training methodologies and practice to current time. A few things Cerutty believed were:

  • Majority of running should be done at varied paces (including easy runs) to avoid “zombie like” metronome running that most athletes practice.
  • Teach athletes what was needed, and then let them play a role in deciding what to do.
  • Build mileage to 60-100mi per week for a 1500m athlete like Herb.

Herb Elliott’s training sample week during race practice period:

Monday:
morning – seven miles, varied pace.
afternoon – circuit running (long cross-country intervals)
evening – easy five miles.

Tuesday:
morning – five miles, varied pace.
afternoon – repeat hill training
evening – weight training

Wednesday:
morning – seven miles.
afternoon – six miles, varied running and sprinting

Thursday:
morning – seven miles, varied pace.
afternoon – fifteen miles.

Friday:
rest

Saturday:
morning – five miles, varied pace.
afternoon – weight training
evening – five miles, varied running and sprinting.

Sunday:
morning – six miles;
afternoon – intervals, golf course.
(source: Training with Cerutty by Larry Myers, page 94)

A younger Herb Elliott training sample week at age 18y/o (in 1956) during race practice period:

Monday:
6-10 x 400 or 800

Tuesday: 8k at “peak speed”

Wednesday: with sprinters

Thursday: 30 min of sprint 30 sec, jog 90 sec

Friday: Rest

Saturday: 4-10k on track at “peak speed”

Sunday: 16k hard

(source: The Golden Mile by Herb Elliott)

Below are Percy Cerutty’s sample weeks of his 5-10k athletes:

General sample week for 5-10k​​ runners

Mornings: 3-10miles
Afternoons:
Monday: 30-60 minutes of intensive weight lifting
    Hang limp on the horizontal bar for 2 minutes

    Fartlek, 7 miles

    Run in place for 10-15 minutes

Tuesday: 1 hour of gymnastics
    30-45 minutes of uphill sprinting

    Run in place for 10-15 minutes

Wednesday: 30-60 minutes of intensive weight lifting
    Hang limp on the horizontal bar for 2 minutes

    Fartlek, 8 miles

    Run in place for 10-15 minutes

Thursday: 15 miles of varied pace running
Friday: 30-60 minutes of intensive weight lifting
    Hang limp on the horizontal bar for 2 minutes

    Fartlek, 3 miles

    Run in place for 10-15 minutes

Saturday: 18 miles of varied pace running
Sunday: Rest

(Source: Training with Cerutty by Larry Myers, pg. 108)

 

 

Race-practice sample week for 5-10k​​ runners

Mornings:5k: 3-6 miles at varied paces and 30-45 minutes of intensive weight training 2-3 times per week
    10k: 4-8 miles at varied pace plus above mentioned weight lifting
Afternoons:

Monday: 5x1 mile intervals at faster than race pace (5k runners) or 4x 2miles at faster than race pace (10k runners) with easy running in between the repetitions.
    10-15 minutes of running in place after
Tuesday: 1 hour of uphill sprints
    2 miles at a varied pace for 5k runners or 5m miles at a varied pace for 10k runners

    Run in place for 10-15 minutes

Wednesday: 8 miles at a varied pace with 110, 220, 330, 440, and 660 yard surges for 5k runner
    12 miles at a varied pace with 220, 330, 660, and 800 yard surges for the 10k runner

     Run in place for 10-15 minutes

Thursday: 1 and a half hours of varied pace running including six 660 surges for 5k runner Or same time with six 880 yard surges for 10k runner
Friday: 6x 2mile intervals with easy running in​​ between​​ for 5k runner
    5x3miles with easy running in between for 10k runner

    Run in place for 10-15 minutes

Saturday: 20 miles of varied pace running
Sunday: Rest

(Source: Training with Cerutty by Larry Myers, pg. 109)