Rob Murphy

November 17, 2019

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Salt Lake City,Ut,

Member Since:

Feb 11, 2010



Goal Type:


Running Accomplishments:

I had some success in high school and college. Winner 1985 Rod Dixon Run 

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.


I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 0.00 Month: 45.25 Year: 1253.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Jogged up to Highland High and then did 9 miles in 1:08 with Allie, Josh, Andrea, Jake and Steve Ashbaker.

Went to the gym. Short strength/core workout, hot tub.

"Running Your Best 5k"

1. Their are lots of commonalities to training for every event from the mile to the marathon. If you have several months or years of steady, consistent miles under your belt, you are already well down the road to being able to run a fast 5k.

2. Any good 5k program will have one VO2 Max workout built into every 7 to 10 day training cycle. If you don't want to have your VO2 Max scientifucally tested, you can just run a 3200 meter time trial on a track and use that as your VO2 Max pace.

3. A good VO2 Max workout would be 4-5 X 1000 meters with a 1:1 recovery interval.

4. Tempo runs are important. Over the course of a 10 mile run throw in two to three miles at 10k race pace. One every week to 10 days.

5. Several weeks out from your goal race, maybe 10 weeks, you need to start thinking about the capacity of your body to run anaerobically. This involves running fast. This means all out, 100% effort, fast running.

6. Start by throwing in some short, steep hill sprints into your schedule a couple days/week. No more than 10-15 seconds on these sprints. Allow plenty of time to recover between each as the emphasis is on the quality of the effort and propor form, not getting the workout over quickly.

7. After several of these hill workouts, you can start doing some "Flying 30s or 40s" two days/week. These are usually done on the track because the football field markings help or you can just set out a couple cones to mark off the distance. After a good warm-up you do 8 X 30-40 yards at 100% effort with a slow 800 meter jog between each. This is a continuous run and each hard effort is done on the fly - hence the name. You might find yourself covering 6 to 8 miles in this workout depending on the length of your warm-up and cool down. If you aren't used to running at top speed, you will be sore the next day. That's good as the body is transitioning into fast running and making the necessary adaptations.

8. Finally, we get to the workouts that will really improve your anaerobic capacity. A couple examples...

4 X 400 meters at max effort with 7 minutes rest between each.

1 X 800 meters all out. Rest 30 minutes. 3 X 300 meters all out 5 minutes rest.

In order to run fast, an athlete must be conditioned to both physically and mentally experiencing  running fast through their entire athletic career. Speed must never be neglected at any stage of development whether it be in the cold of winter, the precompetitive season in the spring, or the peak of summer. Speed must be sustained from week to week, month to month, and year to year. The skill of running fast is a learned response and, in order to be developed, it must be included in the regimen of the athlete. The more the athlete runs fast as a part of their development, the more they expect to run fast, and, as a consequence of expecting to run fast, they do.

- Dr. Joe Vigil

These are the basic principles I've used with my Alta XC team and with Kramer Morton, the defending 5A champ and course record holder. It's mostly about confidence. Kramer trains so that he knows that he can sustain any pace over the first couple miles. His confidence comes from knowing that he can run VERY fast over the last 400 to 600 meters when he is VERY tired.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Kendall on Sun, Oct 20, 2013 at 16:37:13 from

Printing that and sticking it on my wall. Thanks for sharing!

From Jason D on Sun, Oct 20, 2013 at 17:25:44 from

Thanks for sharing, Rob. I still don't do enough 100% efforts.

From steve ash on Sun, Oct 20, 2013 at 18:21:12 from

Good stuff Rob, A kind of Cliffs notes on good solid training principles.

From Christie on Sun, Oct 20, 2013 at 20:11:47 from

Thanks for sharing.

From J Cole on Mon, Oct 21, 2013 at 05:14:25 from

Good read. Its been far too long since I've done anything that could be considered max effort but now I'm itching to go hit the track.

From SpencerSimpson on Mon, Oct 21, 2013 at 11:27:44 from

great read Rob...make it happen...

From Holt on Mon, Oct 21, 2013 at 20:42:38 from

Love it rob, thanks for sharing. See you in a couple of days... And best of luck to your team and Kramer.

From Rob Murphy on Mon, Oct 21, 2013 at 21:00:41 from

Thanks Dave. You too. Kramer will have his hands full on Saturday but I think it was good for him to struggle a bit at Nebo a couple weeks ago. He's motivated by his unexpected underdog status.

From I Just Run on Wed, Oct 23, 2013 at 13:10:57 from

Hey Rob,

Haven't visited your site lately but I'm glad I did today. This is great information to share with others...especially fairly inexperienced runners like me! Thanks again!

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