Olympian medalist Clayton Murphy takes us through a grueling running workout alongside NCAA champ, Trevor Bassitt. The video uploaded to Murphy's YouTube channel provides an insight into how the top runners in the world train. It's important to mix some cardio into your workouts, so we thought you might like to try this Olympic runner workout.
WHO IS CLAYTON MURPHY?
Clayton Murphy is an American middle-distance runner from New Madison, Ohio. Murphy saw success in running while in high school as he participated in both track and field and cross country. He broke the Division III state record in the 1600 meter run with a time of 4:11:72. Murphy then went on to the University of Akron, where he continued to do well. While in university, Murphy won 12 MAC (Mid-Atlantic Conference) titles, 4 NCAA Division I All-American awards, and more.
He has participated in relay teams and has won numerous medals in worldwide competitions, including the Pan American Games, where he won gold in the 800 meter. He then competed at the 2016 Olympic Games in Rio, where he won a bronze medal in the 800 meter. In the 2020 Olympic Games in Tokyo, Murphy placed 9th in the 800 meter.
WHO IS TREVOR BASSITT?
Trevor Bassitt is an Olympic hurdler finalist, top 25 in the world. In addition, Bassitt has several accolades in track and field, including 9-time National Champion at Ashland University. He's also a 16 time All-American and holds the Division II records in the 200 meter and 400 meter. He plans to turn pro after this last year in university.
Olympian Running Workout With Clayton Murphy and Trevor Bassitt
The video begins with some dynamic warmups and stretches before getting into the workout. We get a quick introduction of Bassitt then the coach talks to them about trying to have fun with the intense workout.
2 x 1000 Meter Run
The first workout event is running 1000 meters two times with only one-minute rest between each run. We see Murphy checking his watch as he's completing the laps before moving into the first set of the workout.
500 Meter Run
Murphy leads the pace in the first set of the 500-meter run, and they finish it in 75 seconds.
300 Meter Run
Next up is a 300-meter run where Murphy sets the pace once again. They finish this set in an impressive 43 seconds for having already run 2500 meters at this point.
200 Meter Run
Moving onto the third set, the pair crush the 200 meters in 26 seconds. At this point, Bassitt looks fatigued as he mentions he can tell Murphy is an Olympic medalist runner and that he's just not there yet. They talk about the rests as being jog rests but can transition into walking back to that starting position. Murphy gives Bassitt an extra rest of 2 minutes.
The coach gives some tips to Bassitt, saying that he has to keep his elbows tucked as he pumps his arms and to bring his fists up towards his chin. Plus, he mentions he has to quicken his steps.
Set 2
500 Meter run
We see Murphy move onto set two, where he will go through the rounds once more of 500, 300, 200-meter run. Bassitt sits out for this 500 meter. Murphy keeps pace with the first set in the mid-70-second range.
300 Meter run
Bassitt hops back in this round as they shoot for another 40-42 second pace.
200 Meter run
They both finish up the workout with the last round of 200 meters at a pace of around 25 seconds. Then we see Murphy refueling with an electrolyte drink blend. The two are spent at the end of the workout, where Bassitt ends up throwing up in a garbage can.
Sample Olympic Running Workout
We modeled this workout after the runners' workout in the video.
- Warmup: 5-10 minute dynamic warmup and stretching
- 2 x 1000 meter run (At a reasonable pace)
- Set 1: 500/300/200 meter runs (1-2 minutes rest between each run)
- 2 minutes rest
- Set 2: 500/300/200 meter runs (1-3 minutes rest between each run)
CLOSING THOUGHTS
This is no walk in the park; you may have to build up to these runs but just try your best. We're looking forward to seeing these guys on the track this year.
Let us know if you attempted this brutal running workout below.
Kiel DiGiovanni
Author