How they train – Richard Goodman

The Shaftesbury Barnet Harrier spoke to AW about how he’s bounced back to form this winter after a long spell out with injury

Posted on January 16, 2014 by
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Richard Goodman (Mark Shearman)

After a nightmare year of injury at the University of Oregon, Richard Goodman is back in Britain with a new training regime. Studying and training at St Mary’s University College in Twickenham, the 2011 European junior cross country silver medallist feels that he is going from strength to strength.

He was thrilled to finally pull on the GB vest again last month at the European Cross in Belgrade where he finished 21st in the under-23 race.

The 20-year-old says: “I’m really enjoying St Mary’s and I’m very happy with how things are going here. I much prefer life in London compared to Eugene. I was injured from day one over there and never got the chance to train or race with the squad. I had a great year with many ups and downs, but I’m confident I made the right decision to move back home.”

The Shaftesbury Barnet Harrier spends his week divided between living at home in North West London and his University base. He feels he has benefited from joining in with some of Mick Woods’ sessions at the university.

He adds: “I do steady runs in Bushy Park and run sessions at Lensbury playing fields with the group. It’s great to join in with these as there is a high-quality training group and the sessions are very much linked to cross-country racing.”

When at home, he does most of his winter work over hilly grass or woodland terrain and he feels this helps him build his strength, while also reducing the risk of injury.

Goodman says: “I don’t push too hard on my runs and rarely run at a set pace. I prefer to run to how I feel and try to pick the pace up slightly towards the end of a run. I stay as far away from concrete as possible and try and use the hilliest loop I can find.”

“I don’t need much motivation to train… the thought of losing and finishing second spurs me on!”

He is also enjoying getting a balance between training on his own and with other athletes. He says: “I enjoy training on my own when at home, as it gives me a chance to run at my own pace and it allows me to concentrate on working within myself. I enjoy working very hard and very rarely take it easy during interval sessions. I like to push myself and test my strength when doing speed and hill sessions and therefore it is very useful to have other athletes to work with. I don’t need much motivation to train. All I think about is the thought of losing and finishing second and that spurs me on!”

After earning that silver medal at the European Cross in Velenje in 2011 and his woes in 2012, Goodman is trying to keep things simple in other areas of his life in order to get the most out of his training. The committed athlete explains: “I strongly believe in completing weeks and months of consistent hard sessions. I eat very well and rarely drink alcohol. I spend a lot of money on fresh fruit and vegetables, lean cuts of meat, oats and drink plenty of tea.”

The fourth place finisher at the European trial race in Liverpool is just enjoying being injury-free at the moment and feels he has much to build upon this season. Although happy with his early winter form, he is hoping to be at his peak in February ready for the BUCS and the English National events.

He says: “I just want to keep everything moving forward as it has been and continue my good form throughout the winter season.”

Beyond that, he hopes to use the strength and endurance that he has built up over the winter months to improve his track times over 1500m and 5000m and run in international races.

Goodman has also spent a lot of time training in Kenya in the past. “In total I’ve spent 12 months living and training in Iten,” he says. “I love the simple way of life out there and the Kenyan attitude towards running. The Kenyans radiate passion towards the sport. It’s an absolute joy sitting and chatting to them about their goals and aspirations. It makes you believe that you can achieve the same heights they are dreaming of.”

Although he sees the importance of all of his training sessions, Goodman names long interval sessions run at faster than race pace as his favourite as he enjoys having to keep pushing on and feels they replicate the racing environment.


Monday: (am) 50min steady (pm) 30min easy
Tuesday: (am) Volume session: 10×3-5min intervals with 90sec rec (pm) 30min easy
Wednesday: (am) 50min steady + drills and gym (pm) 30min easy
Thursday: (am) Speed endurance session: example – 30min total consisting of a mixture of tempo and lots of 30-90sec intervals (pm) 30min easy
Friday: Rest day
Saturday: (am) Tempo: example – 3x10min tempo intervals (pm) 30min easy
Sunday: (am) Long run of 90 minutes (pm) Core and strength work

Hill work and gym work are also included in the programme. The gym sessions focus on general conditioning and the main body of the workout includes squats, lunges, calf loading, push press and step-ups. Surrounding the session, core-stability exercises such as plank, Russian twists and leg lowers complete the workout. Heavy weights are used with low reps (5 reps and 5 sets) once a week and higher reps (10 reps and 3 sets) twice a week. The weight sessions are supplementary to his training and don’t take priority over running workouts.

Performance stats can be found on Power of 10 here.

» The above sessions are specific to the individual athletes and may not be suitable for other athletes

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