At the end of this document is the training schedule as Ted Haydon posted it:

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NOTES TO TRAINING SCHEDULE:

 

The following schedule is exactly how Ted posted it. None of the distances given were in metric, but conversion to metric should be straightforward. Because of Ted's policy of letting people train however they wanted to (as long as it wasn't too dangerous), many people were unaware that Ted had his own training system. He would not hesitate to use it when someone asked, but he never forced anyone to do it. Most people tended to gravitate towards Ted's workouts when they realized that the people who did them tended to improve more rapidly than they did with their own workouts.

Ted's workouts did not follow the theories of successful training of his time or of the current time. His workouts were the result of literally decades of trial and error. Whenever I came up with what I thought was a reasonable "improvement" to his workouts, he would invariably inform me that he had experimented with that change (and tell me how many years ago he had tried it), but that the results following the "improvement" were no better or even worse than by following the workouts as they now stand.

Ted routinely made modifications to his own schedule to individualize it. In addition, he encouraged runners, especially distance runners, to train for and compete in distances longer and shorter than their primary distance. He modified the Monday workouts for individuals depending on whether their strength was in their speed or in their endurance. For the two-milers, he alternated the 3 mile with a 1.5 mile run; for the milers, he alternated the 1.5 mile with a 3/4 mile; for the half-milers, he alternated the 3/4 mile with 660 yards for those who lacked speed, or with a 1.5 mile for those who lacked endurance and for everyone that was not yet in shape; and for the quarter-milers, he alternated the 660 yards with a 3/4 mile. In all cases, the workout was done at ~90% effort, and the goal was to finish the workout exhausted in order to build endurance. If a runner who did a half-mile or shorter event got into good enough shape so that the single run was not tiring enough, occasionally Ted would have them do another one at the same distance.

The Tuesday workouts for runners of a quarter mile or longer were all designed to build up speed, and the rest between intervals was whatever the runner needed to recover. As the runner got into better shape, this rest time would decrease naturally. The runner was encouraged to monitor his own body to learn how much rest was sufficient and how many intervals were enough. Emphasis was placed on obtaining the speed under control without resorting to straining to obtain it.

The Wednesday workouts for these runners were designed to give a sense of pace. For quarter-milers and half-milers, the number would never exceed two. For longer distances, when the runners got into good enough shape, Ted would have them do a third interval. The recovery time between intervals was again determined by each runner individually similar to the Tuesday workout.

The Thursday workouts for these runners were designed to be recuperative, with the number being between 4 and 6 (usually 2-4 880's for the distance runners and 4-6 220's for the half-milers and quarter-milers). Typical recoveries would be a 440 jog between each 880 and a 220 jog or walk between each 220. The jogging alternative was usually reserved for occasional outdoor runs on sunny days along the lake.

Both Friday and Sunday should be either total rest or very light jogging. The jogging should be chosen if there was any sign of muscle stiffness that day.

The Saturday workout was the most important of all, and it was necessary to do a time trial on those weeks when there was no meet. The improved strength that resulted from running faster times each Saturday was utilized to generate faster times for all of the workouts the following week.

People desiring more mileage would achieve it by going for longer distances while warming up and warming down. All runners, even sprinters, were encouraged to go out for cross country in the fall to build a better base.

Ted did not encourage weight training for his runners, and achieved his remarkable improvements in his athletes just by having them do running and racing.

The workouts listed below were designed for indoor events, with the times listed being appropriate for a 10:00 two-miler, a 4:20 miler, a 2:00 half- miler, and a :52 quarter-miler. The practice times and number of intervals run should be adjusted according to the ability of the person training. E.g., when training women whose time was ~2:30 for the half-mile, they would do 3-6 220's at ~31 sec.

Other events other than what are listed in the following schedule are very similar in nature. E.g., during cross country, Ted would have a long, hard run on Mondays (3-6 miles), with the distance increasing as the season progressed. Tuesdays would be 440's similar to the two-miler workout. Wednesdays would be interval miles (2-5) at race pace for 5 miles. Thursdays would be just like the two-miler workout. For the 440 hurdles, the training was similar to that of the quarter-milers, but with the Wednesday workout being 2 x 220 yards with hurdles instead of the 2 x 300 yard runs.

Finally, it was not always possible to have a meet every Saturday. For those occasions when there was only 6 days between meets, he would drop the Wednesday workouts; for those occasions when there was only 5 days between meets, he would drop the Tuesday and Wednesday workouts; for those occasions when there was only 4 days between meets, he would drop the Monday, Tuesday, and Wednesday workouts (or to run a shorter distance in the first meet and treat it as your speed day workout); and for less than 4 days between meets, he would limit workouts to either light jogging or total rest.

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Ted Haydon's Training Schedule

 

These training schedules are for those who are training for one event only. They are flexible and should be adjusted to meet special conditions and individual needs. If you are working on more than one event, see me for your special training schedule. If there is some reason your workout should be changed, see me before you work out. Each day's practice is intended to help you build either endurance, speed, or knowledge of pace necessary to enable you to improve in your event.
 

Two Mile Run

 

Monday: 3 Miles at 5:30 pace per mile, or better
Tuesday: 6-8 x 440 @ 70 seconds each.
Wednesday: Mile in 5:00 or better according to pace. Repeat.
Thursday: Easy 880's or jogging.
Friday: Jogging or rest.
Saturday: Competition or trial.
 

One Mile Run

 

Monday: 1.5 Miles at 5:00 mile pace or better
Tuesday: 4-6 x 440 at 65 seconds each or faster.
Wednesday: 2 x 880 at 2:10 or at pace for mile.
Thursday: Easy 880's or jogging.
Friday: Warmup jogging or rest.
Saturday: Competition or trial.
 

880

 

Monday: 3/4 Mile in 3:30 or better.
Tuesday: 6-8 x 220 in :28.5
Wednesday: 2 x 440 in :57.5 or better.
Thursday: Easy 220's or jogging.
Friday: Jogging or rest.
Saturday: Competition or trial.
 

440

 

Monday: 660 in 1:30 or better.
Tuesday: 2 220's fast, 2 220's 29-30.
Wednesday: 2 x 300 Yds. at 440 pace.
Thursday: Easy 220's or jogging.
Friday: Jogging or rest.
Saturday: Competition or trial.
 

Hurdles

 

Monday: 3-6 flights of 70 yard hurdles at 7/8 speed. Run 440 or 660.
Tuesday: Gun starts and fast runs over first hurdle only. Run 2 220's (26 secs)
Wednesday: Full speed work over 3 hurdles. 3-6 times over 3 hurdles. 3 x 40 yard dash.
Thursday: Exercises and good warmup. Run 2 or 3 easy 220's.
Friday: Jogging or rest.
Saturday: Competition or trial.
 

Sprints

 

Monday: 4-6 x 70 yard sprints at 7/8 speed. 2 x 220 yards at 26-28 seconds.
Tuesday: Gun starts and finishes.
Wednesday: 4-6 x 40 yard sprints at full speed. Run a 220 or 300.
Thursday: Jogging, easy 220's to loosen up.
Friday: Rest or warmup only.
Saturday: Competition or trial.
 

High Jump

 

Monday: Good warmup. Take at least 12 jumps for form at lower than maximum height. Take some with 2 or 3 step run. Run a 220 or 440.
Tuesday: No jumping. Sprinting and work over two or three low hurdles.
Wednesday: Jump to near maximum height. Starts and short sprints.
Thursday: Good warmup. Run some easy 220's to loosen up.
Friday: Rest or warmup only.
Saturday: Competition or trial.
 

Long Jump

 

Monday: 15-20 short jumps or pop-ups into pit for form (takeoff, height, landing position, etc.). Run 4-6 times at 70 yards at 3/4 speed.
Tuesday: Starts and short sprints. No jumping. Run some low hurdles.
Wednesday: Check long run steps and takeoff. Take 3-6 moderate jumps with full run.
Thursday: Good warmup. Run 2 or 3 easy 220's to loosen up.
Friday: Rest or warmup only.
Saturday: Competition or trial.
 

Shot Put

 

Monday: 10-15 putts from front of circle. 10-15 throws for form crossing the ring. Work on coordination of power sequence. (if you don't understand this, ask) Run 220 yards.
Tuesday: 15-20 putts for form. Run 4 x 40 yard sprints.
Wednesday: Good warmup. After some practice putts, take 6-10 for distance. Run a 220.
Thursday: Warmup only. Easy running.
Friday: Rest or warmup.
Saturday: Competition or trial.

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Pole Vault

 

Monday: Vault for form at a height you can make relatively easily. Use a short run for this. Run 4-6 times 70 yards at 3/4 speed.
Tuesday: Starts. Run two or three low hurdles. Run a 220.
Wednesday: Vault to near maximum height using long run. Check steps on long run.
Thursday: Warmup and run easy 220's to loosen up.
Friday: Rest or warmup only.
Saturday: Competition or trial.
 

ALL WORKOUTS SHOULD BE PRECEEDED BY A REGULAR ROUTINE OF WARMUP AND STRETCHING EXERCISES AND EASY RUNNING. WHEN YOU TRY A NEW EXERCISE, DON'T DO TOO MANY OF THEM.

(NOTE: I coached in 1983 using these workouts with the result being the only undefeated Women's Varsity Track Team to this day in the history of the University of Chicago. Although this team was in Div. III, they even defeated some Div. I teams in the course of their streak. On the average, with the same coaches and the same athletes, the athletes improved their PR's as much every 2 weeks using Ted's workouts as they had the entire previous year, using more traditional training methods (e.g., 2:44 to 2:27 in the 800M, 64 to 59 in the 400M, etc.). Anyone who tries these workouts is encouraged to send their results, good or bad, to me.)

 

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Contact info: ed@math.uchicago.edu

Last update: July 28, 2003