Report from Endurance Seminar with Jim Harvey & Bud Baldaro

Wed August 12th, CIT, Cork


Jim Harvey	Bud Baldaro

Report by David Matthews

Endurance Workshop - CIT Cork Wednesday 12th August 2015

American based Jim Harvey and Bud Baldaro entertained a group of 50 endurance athletes and coaches, at CIT Cork, on Wed 12 August.

The workshop was organised by Richard O'Flynn, and David Matthews, Cork Regional Development Officer

EBS gave generous support.

Jim Harvey outlined his coaching philosophy, and offered fascinating insights into the recent successes of American endurance athletes. Clearly much of his thinking was shaped by the great Arthur Lydiard.

Coach to Mark Carroll and numerous Irish internationals, the Providence based Harvey pointed out that, in 2000, the U S had only a single qualifier for the 2000 Olympics, yet by 2004 they medalled in both men and womens events.

Jim believes that there has been a dramatic change in the approach to coaching in the US.

The emphasis has once again been firmly placed on the need for volume in training -- high volume both in quality sessions, and in terms of mileage.

The sea-change that has taken place is reflected not only in the brilliant successes of their elite runners, but also in the depth of performances.
Already this summer, 44 Americans have bettered 0:13:40 for 5k. In one High School 2 Mile race. last year. no fewer than 18 athletes went under 9 minutes

Typical Weeks Training - Winter

Jim outlined a typical winter training week that his athletes follow:

Sun Long steady run - 18 to 22 miles
Mon Two steady runs
Tues Shakeout run, Workout 10km worth of quality work
Wed Intermediate long run 15 miles - single run
Thur Two steady runs - Shake out run, Workout 10K in volume
Sat 10 to 12 miles - single run

He pointed out that it takes 2-3 years to arrive at this volume of work.

The winter emphasis would be on long reps off a short recovery

6 x 1 mile (90sec)
10 x1 km (60sec)
1K, 2K, 1K, 2K, 1K, 2K, 1K (60SEC)
5 X 2K (90sec)
3 x 2 Miles (2min)

Every 3rd or 4th workout, 8 to 12 mile Tempo or Progressive run

High Mileage is Key

High mileage is the cornerstone for success on the world scene, but Jim stressed the need for the mileage to be run at a steady pace, in order not to compromise the quality of the hard work outs.
You need to avoid being in THE GREY AREA, where the pace is too fast for recovery but too slow for development. This leads fitness to plateau and development to stagnate.

Impact of Quality Training Groups

The impact of the training groups, eg the Nike project, should not be ignored in the renaissance of American Distance running, but Jim stressed
how many High School and College runners have now embraced the need for high volume in their work loads. He described how a viable and sustainable number of quality athletes are advancing towards maturity, and the future looks bright.

Jim is convinced that the reason so many of the Western nations have lost their way, is because of the preoccupation with intense work outs, at the cost of ignoring relevant volumes of running.

The need for a broad, deep aerobic base is vital, if athletes are going to cope with high quality speed endurance work. Such work needs to be done from October through to Spring time

Spring - Transitional Training

There would be a transitional phase of 6 weeks in Spring, where the hard gut-wrenching speed endurance work should be carried out.
Workouts such as:

5 x 1K in 2.27 (3min)
3 x 1 mile in 4.06 (3min)
6 x 600 in 1.26 (3min)
3 sets 4 x 400 in 57 ( 20 sec/3min)

Before leaving the US, to compete on the European circuit, Mark Carroll would run a key session such as:

1 x mile in 3.59
2 x 800 in 1.52 and 1. 53
1 x 600 in 1.24

All off 7 min rec.

This type of workout was run to test his state of preparation, boost his confidence, and highlight any areas of weakness.

Coach Philosophy

Jim stressed the need for regular contact between coach and athlete. Such communication is a two way process. A holistic, athlete centred, approach to coaching needs to be undertaken with elite athletes

He emphasised that the talent is still out there, and with Jims infectious energy and enthusiasm, hopefully some seeds were sown, and we will see the emergence of some great new Irish talent

Jim Harvey

Jim Harvey has been based in USA since 1982. He began coaching High School students for 3 years, producing athletes that won New York State titles, and finished in the top 10 of National High School Championships. He then coached Rochester athletes Scott Bagley to 28.46 10k / 2.16 marathon and Mike Platt 29.15 10k /2.18 marathon. Jim followed these successes with a number of Providence College athletes, after their graduation, including Mark Carroll and US Olympian Amy Rudolph. He also coached Irish athlete Richard O'Flynn (13.38 5k / 28.20 10k, and 63.20 half marathon).

Richard O'Flynn is a former International, coached by Jim Harvey. In 2010, he was honoured with Bandon AC's Hall of Fame award.

This Coaching event was supported by EBS Building Society