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Pietro Mennea’s Detailed Training Workouts for 200 meters

Posted: 10 May 2010 09:00 AM PDT

Pietro Mennea's 19.72 200 meter World Record was set at the 1979 World University Games in Mexico City. The WR would later become the holy grail of the 200 meters until Michael Johnson broke it (twice) in 1996.

Today, that 19.72 sounds like molasses in January compared to 19.19.

Pietro Mennea also won the Bronze medal at 1972 Munich Olympics at the same distance and then the Gold medal at the 1980 Moscow Olympics.

Mennea competed in 5 consecutive Olympics (1972-1976-1980-1984-1988), a rare feat in longevity especially for sprinters who are known to lose their fast twitch fibers over time. Carl Lewis made the Olympic team in 1980, followed by 4 consecutive Golds in the long jump.

Pietro Mennea's new book "L' Oro di Mosca" (The Gold of Moscow) leads up to his Gold medal 200m victory, and includes complete detailed training logs from January to July 1980. The book is only in Italian, and can be purchased here.

I purchased the book and so far I am enjoying it… slowly. My Italian isn't that great.

Notice the amount of volume and medium-to-high intensity training. Also take note how he integrates plyometrics and weight training. With the weights performed prior to a track workout, they certainly were not maximal weights and primarily used for stimulus.

Also notice the amount of over-distance work, including several 500s, 400s and the common distance of 300 meters. This man is not afraid of pain!

If you have any questions, you can always connect with him on Facebook.

Here is a snippet from his latest book:

Tuesday, February 12, 1980

AM workout – No workout

PM workout

35 min warm-up

Drills

Track Workout

5×80m, 5×80m, 5×80m, 4×100m, 9 min rest between runs, 2 min rest between sets
3×400m with 3 min rest
1st set: 9.18, 9.03, 8.96, 8.89, 9.01
2nd set: 8.80, 9.02, 9.00, 8.92, 8.88
3rd set: 8.82, 8.94, 9.20, 9.03, 9.16
4th set: 11.17, 11.45, 11.35, 11.65,
5th set: 60.20, 61.30, 64.48

Wednesday, February 13, 1980

AM Workout

2.7km run, 13:25

PM Workout

30 min warm-up

Plyometrics

9 x 5 bounds (Distances (m): 15.00, 15.60, 15.90, 15.85, 15.49, 15.10, 15.86, 15.88, 15.80)

Drills

Track Workout

400m/300m, 300m/200m, 300m/200m, 4 min between runs, 15 min between sets
1st set: 53.10, 40.00
2nd set: 38.23, 24.15
3rd set: 39.00, 24.03

Thursday, February 14, 1980

AM Workout

18 min run over 4km

PM Workout

20 min warm-up

Weights

Fast squats with weights, 1/2 squat jump (weights: 60kgx4, 70kgx4, 60kgx4,70kgx4, 60kgx4, 70kgx4 )
1/2 squat jump (weights 120kgx3, 120kgx3, 120kgx3)

Drills and Light Plyometrics

Friday, February 15, 1980

AM Workout

3km run in 14 minutes

PM Workout

40 min warm-up

Drills

Track Workout

5×80m, 5×80m, 5×80m, 5×80m, 8 min rest between runs, 2 min rest between sets
500m-500m-400m-400m, 4 min between runs
1st set: 9.38, 9.20, 9.21, 9.26, 9.38
2nd set: 9.14, 9.13, 9.08, 8.96, 9.03
3rd set: 9.06, 9.03, 8.98, 8.94, 8.96
4th set: 9.02, 9.02, 9.16, 9.12, 9.00
Last set: 1:15, 1:16, 61.24, 61.70

Saturday, February 16, 1980

AM Workout

2.7km run

PM Workout

40 min warm-up

Plyometrics

5 sets of 5 bounds (Distances (m): 15.50, 15.78, 16.20, 15.95, 15.93)
3 sets of 10 bounds (Distances (m): 31.75, 32.28, 32.53)

Drills

Track Workout

5×300m, 8 minutes rest between runs
Times: 38.46, 38.62, 39.03, 39.83, 38.73

Sunday, February 17, 1980

AM Workout

45 min run on 3km loop

PM Workout

35 min warm-up

Weights

Fast squats with weights, 1/2 squat deadlift (60kgx4, 70kgx4, 60kgx4, 70kgx4, 60kgx4, 70kgx4)
1/2 squat al castello (120kgx3, 120kgx3, 120kgx3)

Track Workout

5×80m, 5×80m, 4×100m, 4×100m, 8 min rest between runs, 2 min rest between sets
1st set: 9.28 9.42 9.08 8.92 8.93
2nd set: 8.97 9.03 8.91 9.12 9.15
3rd set: 11.83 11.82 11.80 11.88
4th set: 11.58 11.88 11.75 11.68

If you want to see his entire 6 month training log, then you'll have to buy his book.

It is the fashion,it is the world

Tuesday 11 May 2010