Steve Prefontaine – Training
“The best pace is a suicide pace and today looks like a good day to die,” – Steve Prefontaine
Before his death, Prefontaine had lit the running world on fire. Bold and brash, Pre was truly one-of-a-kind, who ran with a determined style all his own. Pre brought the same swagger to distance running that Muhammad Ali brought to boxing with a suave class of James Dean.
Pre had an esteemed track career holding seven American records over distances ranging from 2,000 to 10,000 meters. Based out of Oregon, Pre’s story coincided with that of Nike. A rising young star with a personality to boot, he was a perfect fit for the emerging multinational. Till today Pre remains a focal point of the brand, a literal ‘poster child’ that embodies the Nike spirit.
Although his life was tragically cut short, the pinnacle of Pres running carrier was finishing a fourth in the 5000 metres at the 1972 Olympics in Munich.
Take Risks
A large part of Pre’s legend was that he was a frontrunner. As he stated;
“To give anything less than your best is to sacrifice the gift.”
— Steve Prefontaine
From the gun Pre wanted to leave no doubt.
“Steve believed he was able to control the race and pace when he was out in front,” says Prefontaine’s younger sister, Linda.
Perhaps this mentality steamed from the widely known fact that Pre didn’t have the strongest kick in the field. In any case it opened the window to solidifying his greatness.
“Somebody may beat me, but they are going to have to bleed to do it.”
Training
“Pre’s biggest asset on the track was his competitive personality, ” states Paul Geis. Prefontaine was known for his ultra competitiveness. Training sessions would often become so intense it would mimic race levels of effort. One story goes there was a workout where the Oregon team was supposed to run three 1320s (1200m) intervals in 3:20, 3:16, 3:12. Scott Daggatt, one of the few runners who could stay with Pre over the long haul, ran 3:08 on the first one. “He went with me and he was pissed,” notes Daggatt. “Then we went 3:06. On the last one, he said, ‘Goddamit, I’m going to do it to you Daggatt.’ He went 3:00 and I went 3:02.” “Pre had to be No. 1 in workouts,” says Geis. “I remember another time Scott might have blown by him at one part of the workout. Three days later, Pre just obliterated him and you realized what had happened: Pre had gone home and for the next 48 hours had mentally prepared. There were many casualties in the wake of people trying to keep up with him, myself included…” One of Pre’s favourite workouts was “The 30-40″ outlined in Michael Sandrock’s book – Running Tough. The session consists of “3 miles of alternating 200 meters, run in 30 seconds, with 200 meters run in 40 seconds.” Pre was also known to chomp out the miles. Every Sunday clocking 15 to 17 miles, pounding along the train tracks and through the bleakest industrial sections of town.A training week in detail: (Intervals were run in yards)
Non Competitive Season Training: Monday a.m. 4-6 miles@ 5:40 pace. p.m. 5-10 miles@ 5:40 pace. Tuesday a.m. 4-6 miles@ 5:40-6:00 pace. p.m. 8 x 400 with 200 recovery, 4 x (600,400,300,200,100 with 200 recovery, all @ 68 400 pace) Wednesday a.m. 4-6 miles@ 6:00-7:00 pace. p.m. 5-10 miles@ 6:00-7:00 pace. Thursday a.m. 4-6 miles@ 6:00-7:00 pace. p.m. 12 x 150@ 22, 300 jog, 4-8 mile run, 12 x 300 (4 @ 52, 4@ 50. 4@ 48) Friday a.m. 4-6 miles p.m. 4-6 miles Saturday 4 x 1200@ 3:18, 3:16, 3:14, 3:12, 800 jog; 12 x 300@ 52 Sunday 12-15 miles@ 6:30-7:00 pace. Competitive Season Training: Monday a.m. 4-6 miles p.m. 4-8 miles@ 5:30 pace. Tuesday a.m. 4-6 miles p.m. 10 miles in 50:00; 6-12 x 300@ 52 Wednesday a.m. 4-6 miles p.m. 5-8 miles@ 5:30 pace. Thursday a.m. 4-6 miles p.m. 24 x 300 (6@ 50, 6@ 48, 6@ 46, 6@ 44) Friday a.m. 4-6 miles p.m. 4-6 miles Saturday a.m. 3 x 1 mile@ 4:24, 4:22, 4:16; 800 jog; 3-4 mile run, 18 x 300 6@ 52, 6@ 48, 6@ 46) p.m. 4 mile run Sunday 15 miles@ 6:30 pace Diet Steve Prefontaine weighed 145 lbs and tried to maintain that weight while training and during down time when his weight could creep to 150 lbs. Many of the legendary runners of the 20th century were carefree about their eating habits and diets. Pre’s diet consisted of whole foods typically- Grains
- Salads
- Meat sparingly
- Pancakes/Waffles
- Anything fresh vegetables/fruits
- Noodles
- Beer
- Pizza/Junk food(Hostess)
