CRAIG MOTTRAM
Craig Mottram (12:55 5000m) Race Preparation Workout – 4 x 1600m Alternating Pace
4 x 1600m, with laps in 64, 64, 59, 64.
1600m goal time: 4:13, with the 3rd lap being well quicker than race pace.
Recovery: 1 lap jog (around 2mins)
Mottram would complete this session at St Mary’s college in Teddington and usually have 2 pacers, running with him to 800m (Fox usually did this) and 1200m (13:10 5000m runner from New Zealand, Adrian Blincoe was a name mentioned that helped a few times).
The times above were Mottram’s goal times and usually he could hit these times.
It’s a clever workout, instructed by MTC coach Nic Bideau, as the first 2 laps and the final lap are at around the pace the 5000m will be at the championships in the earlier to mid stages of the race: around 13:20 5000m pace.
Australia’s #1 Distance Running Coach: Coaching Philosophy
There aren’t too many coaches who have coached over 20 Olympians. Australian, Nic Bideau is one. His top athletes include Craig Mottram (3:48.9 Mile – Aus Record, 12:55 5000m – Aus Record), Ryan Gregson (3:31.0 1500m – Aus Record), Ben St Lawrence (27:24 10000m – Aus Record), Genevieve LaCaze (9:14 3000m SC), Sonia O’Sullivan (3:58 1500m – Ireland Record). Along with these national record holders, is another 15+ Olympians.
Craig Mottram (12:55 5000m) – Training Logs 2003/2004
Sample Base Training Period – Feb 2003 (25 days leading into 5000m Australian Record of 13:12)
Threshold Runs, Race Specific Practise And Not Being Intimidated By The Africans: Craig Mottram
“To be honest, if I need to be, I’m never more than six weeks away from being in sub-13:00 (5000m) shape.”
10:12 for 3.84km, circuit training and thoughts on racing Hicham El Guerrouj: Craig Mottram
“I do circuits in the gym on Monday, Wednesday and Friday. This involves lots of body weight exercises like chin-ups, dips and push-ups, some light upper body weights and core stability work but obviously, the running is the most important training.”
Running 13:32 for 5000m after 7 weeks of training: Craig Mottram
“If you run 14 minutes, that’s a good run, if you run 13.50, that’s a great run and if you run under 13.45, you’re a freak!”
Dealing With A Serious Injury Made Craig Mottram (12:55 5000m) A Better Athlete
The 18 months leading up to Craig Mottram running 12:55 for 5000m was full of action: Mottram changed coaches and suffered a serious, potentially career-ending knee injury.
Craig Mottram (12:55 5000m) Race Preparation Workout – 4 x 1600m Alternating Pace
4 x 1600m, with laps in 64, 64, 59, 64.
1600m goal time: 4:13, with the 3rd lap being well quicker than race pace.
Recovery: 1 lap jog (around 2mins)
Mottram would complete this session at St Mary’s college in Teddington and usually have 2 pacers, running with him to 800m (Fox usually did this) and 1200m (13:10 5000m runner from New Zealand, Adrian Blincoe was a name mentioned that helped a few times).
The times above were Mottram’s goal times and usually he could hit these times.
It’s a clever workout, instructed by MTC coach Nic Bideau, as the first 2 laps and the final lap are at around the pace the 5000m will be at the championships in the earlier to mid stages of the race: around 13:20 5000m pace.
Australia’s #1 Distance Running Coach: Coaching Philosophy
There aren’t too many coaches who have coached over 20 Olympians. Australian, Nic Bideau is one. His top athletes include Craig Mottram (3:48.9 Mile – Aus Record, 12:55 5000m – Aus Record), Ryan Gregson (3:31.0 1500m – Aus Record), Ben St Lawrence (27:24 10000m – Aus Record), Genevieve LaCaze (9:14 3000m SC), Sonia O’Sullivan (3:58 1500m – Ireland Record). Along with these national record holders, is another 15+ Olympians.
Craig Mottram (12:55 5000m) – Training Logs 2003/2004
Sample Base Training Period – Feb 2003 (25 days leading into 5000m Australian Record of 13:12)
Threshold Runs, Race Specific Practise And Not Being Intimidated By The Africans: Craig Mottram
“To be honest, if I need to be, I’m never more than six weeks away from being in sub-13:00 (5000m) shape.”
10:12 for 3.84km, circuit training and thoughts on racing Hicham El Guerrouj: Craig Mottram
“I do circuits in the gym on Monday, Wednesday and Friday. This involves lots of body weight exercises like chin-ups, dips and push-ups, some light upper body weights and core stability work but obviously, the running is the most important training.”
Running 13:32 for 5000m after 7 weeks of training: Craig Mottram
“If you run 14 minutes, that’s a good run, if you run 13.50, that’s a great run and if you run under 13.45, you’re a freak!”