Runnerslife
Meet The Guest
Nick Rose
Nick Rose... A two time Olympian at 10,000m (1980 + 1984) with P.B's of
| Distance | Time |
| 1500m | 3mins 40secs |
| Mile | 3mins 57secs |
| 3k | 7mins 40secs |
| 5k | 13mins 18secs |
| 10k | 27mins 31secs |
| 10k Road | 27mins 34secs |
| 10mile | 46mins 43secs |
| Half Marathon | 61mins 03secs |
| Marathon | 2hours 21mins 10secs |
In a very successful career which includes a bronze medal wt the world cross country championships, a silver medal at the commonwealth games and even racing the great Steve Prefontaine while at College in the USA. In one race he even looked like he would beat 'Pre' when he had a big lead with 3 miles to go before he was chased down and just beaten by the reigning NCAA cross country champion. He shares a bit about his training when he was running some of the fastest times run by a British athlete to this day.
Speed Work
Q. Did you run in group or alone?.
A. In the early days - in a group. We had Tony Staynings (two time Olympian), Chris Ridler (GB 5k international), Dave Long (2hr 12mins marathoner), Swag Hartel (GB 1500m), all training together in Kentucky, USA. It certainly made the sessions easier and kept us on our toes.
In later life though I never had a problem training on my own.
Q. How many times would you do speed work?
A. Speed work would be 2 x a week + race.
Q. What were your favourite sessions and what sort of recoveries were you having?
A. Hill work was always a favourite and would be 16 x 1 min with jog down recovery. As far as track sessions 200', 300's, and400's were always fun. We would run 2 sets of 8x200m, 10x300m or10x400m. The 400m reps would be run in sub 60secs with 50-60secsrecovery, the 300s would be run in 43secs with 100m jog.
Q. Did it change from seasons or not?
A. Obviously the shorter reps would relate to track in the summer and longer reps in winter for XC
Q. How fast would you warm up?
A. Never time the warm up but would be 2-3miles steady
Long Run
Q. How often?
A. Once week
Q. How long?
A. 10-16 miles
Q. How fast?
A. 5min - 5.10
Q. Group or alone?
A. Both
Rest
Q. How often would you take a day off?
A. Never unless ill
Q. How often would you take a break (longer than a week) and how often?
A. Never unless ill, although as written in the book 'Training Secrets' he does however say "Never be afraid to take a day off"
Stretching
Q. Thoughts on stretching?
A. If I didn't stretch I couldn't run. in fact, in the mornings I have to stretch just to walk properly.
Steady Runs
Q. How fast would they be?
A. Steady runs would be 5minutes - 5.10
General Views
In the winter I would be running around 13-15miles a day, The summer would then change to around 10-12miles a day. Most of the time I would be running twice a day although I have run 3 times a day on occasions. In the winter cross country was very important and is vital and the foundation for the summer, although for me I was to competitive to just use them as 'training races' and I would sometimes race once a week on track.
I don't really believe that massage, diet, or weights are that important but the big advantage I had was 'luck' and was to have the likes of Steve Jones, Mike McLoed, Brendan Foster, Dave Black, Dave Moorcroft, Steve Binns, Bernie Ford (I could go on forever) around Meso you had to be pretty fast to make the team!
Comments On ""
I just ran the Bristol 10K this year and saw Mr. Rose on the official photos, googled him and found out his a celebrity. I'm ecstatic!! He teaches in my kids' primary school and my Eli is in his class. Great!!! Those kids are so lucky to have him teach them sports.
Ellen Villanueva Posted on May 20th, 2012I first became aware of Nick when running the Wendy's 10k Classic in which he beat Craig Virgin. I had been in the army during his college days at Bowling Green so I came to him late. Later I trained with a friend who ran track at Austin Peay State University in the OVC. He told me many stories of having competed against Nick and how he ran balls to the wall. After the Wendy's I followed his racing and admired his tenacity.
Guest Posted on December 2nd, 2011Nick Rose was one of my all-time favorites. Loved Pre. Loved Craig Virgin. Loved Nick Rose.
Paul M Posted on November 16th, 2011larry was on holiday in new york in june nick we had agreat time talking about the good old days nick ,your ears must have been ringing,larry tells me that he is running in some race with you soon ,have fun and a pint for me,all the best nick m
larry maguire Posted on July 18th, 2010brean downs
went training once with nick,almost killed me,i thought i was fit,as i played football for oldland,not so,sill in new york
nick maguire Posted on May 7th, 2010Nick Rose was a true Bad-ass! Loved to watch him run.
Gary House Posted on April 14th, 2010Nick rose is good at sport nd still very good i went to parson street primary school and he was P.E teacher and i know how to play most sports! And he stills runs and he is so healthy!!
Alice butler Posted on February 15th, 2010