How They Train!

Stanley Linton - May 2013


  • 19

How many years have you been running?

  • I ran cross country and Track at Wakulla High School under Paul Hoover. I ran the mile and 2 mile in track. I am currently a freshman at FSU, and I’m trying to walk-on to their running program. I’ve been running for three years.

Lifetime personal records

  •  800M – 2:11
  •  1600M – 4:37
  •  3200M – 9:50
  •  5K – 15:32
  •  10K – 33:15
  •  10 Mile – 56:18
  •  Half Marathon – 1:15
  •  30K – 1:48
  •  Marathon – 2:45

Consider your training over the past 6 months to one year.  How many miles a week do you typically run when not injured and consistently running?

  • When I’m not peaking for a big race, I’m hitting about 60-70 miles a week. The week of a big race, I do about half of that.

What does your typical week of running look like?

I do 3 morning runs that are about 4 miles from my house on Park to Apalachee Parkway/Blairstone and back. I do these on Monday, Tuesday, and Wednesday.

  • Monday: Mile warm-up/5 mile tempo at 5:30 pace/mile cool-down     
  • Tuesday:  Tuesday intervals (400 to mile repeats) at FSU at 4:57 pace    
  • Wednesday: Mile warm-up/5 mile tempo at 5:30 pace/mile cool-down
  • Thursday: Run 2 miles from house to Lincoln High; 4-5 mile speed workout on track; run back
  • Friday: 5 miles at 6:45-7:00 pace
  • Saturday: Race Day or Rest Day
  • Sunday: Long run, from 13-20 miles depending on what I did the day before

What are your training goals?

  • Well I’m always trying to get faster in various middle distance and long distance races, but I’m really focused on improving my 5K/10K times. My goals for the end of the year are around 15:10 for 5K and under 32 minutes for 10K.

How much sleep do you usually get at night?

  • Not that much. I would really like to get sleep but college doesn’t let you do that when you’re in ROTC and have to pull all-nighters for tests. But when I can get sleep, I try to get at least 8 hours.

What injuries have hampered your training over the past year? 

  • None, except I broke my toe in August last year playing soccer, go figure! It’s still broken, but I don’t notice it when running.

What type of running shoes do you prefer?

  • Nike Pegasus.

Do you race in a different type of running shoe?

  • I race in Nike Mayflies. If it’s over 10K I use the Saucony Kinvaras or my trainers. 

Do you use weight training?

  • I do body weight calisthenics. 150 crunches, then go to 40 pushups, then do six inches workout for about 2 minutes. Then get on the jump rope! I do this about 2-3 times a day. 

Do you stretch? 

  • Dynamic stretches (High knees, cross-overs, etc.) after I run a mile warm-up before my workout. Then after the workout, static stretches (Quads, calfs, etc.) for about 10 minutes.

What are your favorite running routes?

  • Silver Lake and the Apalachee Regional Park.  I like running in Wakulla starting from Wakulla High School and go on trails. 

What running resources do you like that would benefit someone else?

  • has been very helpful, along with what Coach Braman has to say in the training section of FSU’s cross country page.

What advice do you have for beginning or experienced runners to help them with their training?

  • Getting in two quality speed workouts, a long run, and an easy day each week. Try to get out to Tuesday intervals with Gary Droze at FSU. When I got to college, I knew my training wasn’t as intense as it was in high school. It was because when I was a senior my goal was to try and win state, so when I got to college without being on FSU’s team, I lacked goals. I lost my edge. But then I decided to become obsessed with the Rocky Movies with Sylvester Stallone. This might seem silly, but Rocky saved me. In November, I had the “Eye of the Tiger”, and that’s when I realized what running is about– having the edge, having goals, and having fun. I’ve noticed that when people lose these things they burn out, get slower, or just stop running. Just remember, Eye of the Tiger.