'as-a-team': Interview with Coach Ken Green

With Jeremy Roff's amazing 3:34.39 fresh in our minds, we thought we'd hit up the man who took Roffy from a 17 year old struggling to break 4 minutes to the 6th fastest Australian of all time. However, Ken Green coaches many more talents than just Jeremy Roff, he has one hell of a stable. Read on as we tap Greenie's knowledgeable mind for pretty much every ounce of wisdom that we can muster.

Runnerstribe:Ken, thanks for your time. You must be ecstatic with Roff's 3:34.39 in Berlin. What are your thoughts on the result, did you see it coming and what does this change in terms of Jeremy's preparation for Berlin?

Ken Green: All involved with Jeremy are ecstatic, his family, close friends, the squad, yes I'm very pleased. Several years of hard work, emotion and decisions are starting to pay off. I can't over state the value of Athletics Australia picking him early it has allowed us to plan without the added-stress. Its pleasing we've been able to return the selectors faith.

I've watched the race several times over and my initial thoughts are that he can go faster, there is room for improvement. Maybe I am being a bit hard but a couple of small mistakes perhaps cost him a 3:33. That said we aren't going to chase times, we will keep to the same race plan and let things unfold in their own way. The World Championships is still the major goal.

This will sound easy to say after the fact but yes I did see it coming. I did share with a few close confidants, like Rab, Len Johnson, Pat Clo and Peter Stubbs (whose sports agency arranged for Jeremy to get a start in the Berlin GL meet) that he was capable of 3:35. You only have to watch the way we raced over the past two summers in Australia he just needed the right race. Berlin was perfect, excitement of a good crowd, in a good stadium, with a good race. Jeremy will go to back to the same stadium in August with a good feeling. I think it is safe to say we made a good decision to enter the Berlin race.

RT: Can you describe a bit about your coaching principles or philosophy?

KG: Philosophically I have a team based view of coaching. The squad 'as-a-team' are vital to every individual's success, no matter what the level. I try hard to ensure a supportive and collaborative environment where everybody; helps everybody else. Sometimes I invite people to be role models, or mentors. For example I'd welcome Sarah Jamison in having an influence with Bridey Delaney. Sarah has been from time-to-time a good sounding board for Emma Rilen. Blair Martin and Copey have been very good confidants for Jeremy Roff, Jeff Hunt, and more recently James Nipperess.

Principles, most of the athletes I am involved with get the six 'Ps' discussion; be patient, be persistent, have plans, take preventative measures (don't get injured), practice, and have a professional outlook.

RT: How did you get into coaching?

 

KG: I didn't know-it at the time but I've been coaching since the early to mid 90s initially as Chris Wardlaw's lieutenant. I was a very reliable and regular athlete at training and over time became the organizer of the 'pack' as Rab was not a regular on the Tan (in Melb.) in those days. This gave me exposure to the likes of Mona and Scammell, important introductions to coaches like Pat Clohessey and Peter Fortune, which lead to Doyle, Creighton, and of course Deek. There are many, many others too numerous to list.

Prior to this period I spent a few years with Norm Osborne training with Mike Hillardt, Marg Crowley, and Peter Stubbs. I've been fortunate to have been schooled by Wardlaw, Clohessey, Osborne, and Fortune. If you research the middle-distance/distance athletes these four have influenced over many, many years I believe there are no better coaching-teachers, in Australia.

I got into to personal coaching quite by accident. I moved to Sydney late 1996 and hooked-up for a few runs with David Evans who at the time was getting his own running career back together. Running with Dave most days turned into discussion about sessions, and planning, and race selection. The next day I was a personal coach. Kim Gillard, Nick Cope, and Blair Martin joined Dave and we became a squad. As a squad we started to make some small impact and towards the late 90s, early 00s, with others joining us including young teenagers Jeremy Roff, David Byrne, Jeff Hunt, Brad Woods, and Emma Rilen. They each learnt a lot about how to train from Kim, Blair, etc.

RT: You have had numerous top athletes. What has been your proudest moment to date?

KG: Every time an athlete runs a PB, or achieves one of their stated goals is a proud moment.

For me it doesn't have to be an elite moment. I am a huge believer in the value of positive squad dynamics and I really try and ensure a PB by a 4:00 1500m runner is equally as talked about at training as another squad member running 3:37. Truth is; without the 4:00 1500m runners making up the squad you don't as easily get the 3:37 guy. There has been many, many proud moments. I am proud of the squad from the earlier days with Blair, Kim, Copey, etc to today's squad members. It is a very supportive, close knit group and this is something I most enjoy and reflect upon.

RT: Can you give us a basic breakdown of the yearly structure of your training regime? (ie, how many pure base months etc )

KG: The key part of the Australian track season is Feb, Mar, and early Apr so everything is focused around these months. We try and get a couple of two or three week stints at Falls Creek, and/or in Noosa in November and January of each year. I think a base is a 12 month challenge and although we may do more track post Christmas we are building or maintaining a base all year round. So in an Australian year say April to August is all winter type work and cross-country racing. September to Christmas we add track, but only on track once per week, and add low key local interclub races. Feb to Apr becomes serious racing and preparation for the Nationals.

 

If some head off to Europe or the US then the structure remains but we keep up the track work, and Hill work.

RT: Do you have some core sessions that you repeat on a regular basis which act as benchmark sessions?

KG: We have about 8 to 10 basic sessions which we rotate. Of course you can, and I do call a long run a session.

We enjoy the use of Centennial Park and have a number of key sessions all on grass and at times I call it a track workout. Like 'half Lakes' which is a 1570m circuit around a Lake where we do up to 10 x half-the circuit off 90s rest. It's not too dissimilar to doing 10 x 800m on the track. Or Mile blocks + hills. Where you run hard for a mile, 2 minutes rest and then do 2 x 500m hill. Then repeat three or four times. No rest after the second hill you go straight into the Mile block. There are plenty of other sessions but basically we are volume based especially in the off track season months.

RT: What are your views on hill work during different stages of the training year?

KG: Very important. From April to Christmas we do something over hills most weeks. In the winter phase the hills tend to be up to 500m in length taking 85s to 95s depending on the athlete male/female, younger/older, stronger/fitter, etc. We keep in a shorter hill of 80m so you alternate long/short and repeat several sets. In the summer months the hills tend to be speed based over 100m/80m/60m and trying to sprint hard but hold form at the same time. Rolling hills over a 16 k regular run, and on Sundays are equally as valuable.

RT: Can you detail a few of your favorite sessions?

KG: I've detailed a few above which I would call favorites. Training sessions need to have a purpose so any session with purpose and value is a favorite. I've found it interesting over the years that all athletes have a session they least like. Or are not as good at, as some other sessions. It tends to be the type of session they most need. You are then developing or mitigating a weakness in the athlete's physical or mental make-up.

RT: What is it that motivates you to keep coaching year after year?

 

KG: I love track and field. It is one of very few, along with Football (go Man U), true international sports. You are competing against a 400m circuit that is the same 400m as every athlete in the World faces race after race. I find this very exciting.

Furthermore the personal relationships, lasting friendships, the challenge is all very stimulating. I've spent many years employed in senior banking roles but athletics as a sport provides a different view of the World.

RT: Let's talk Jeremy Roff. You have trained and nurtured him for many years and taken him to a Commonwealth Games final and now a World Championships team. Just how proud are you of him? Where to from here? And will he one day step up to 5000m?

KG: Yes; I've been coaching Jeremy since he was a junior, and there is a high sense of personal satisfaction in being Jeremy's coach. But he is very coachable. I would add he has taken himself to the Commonwealth Games final, and now the World Championships.

He should be proud of himself, as should his family. He has worked very hard at his discipline. I've seen and been involved with many others far more naturally gifted then Jeremy - but he is off to a World Championships and in his second major team. (Ed: and is now the 6th fastest Australian of all time over 1500m with his 3:34.39 in Berlin).  Talent manifests itself in many different ways. Jeremy's talent is his ability to get things done, no matter what, and stick at the many 1% tasks needed to be successful. He is a wonderful role model for all in the squad.

What next? Jeremy and I have our own agreed goals for the next few months and Berlin but beyond that I'd like him to run a couple of 5ks next track season and just see what happens. But we make no predications. When back in Sydney later this year we will sit down and plan for the Commonwealth Games, and longer term London.

RT: You have some top juniors in your ranks too, notably, Bridey Delaney. Do you think Bridey's future lies with the 1500m?

KG: Bridey, Nipper, Bart, young Brad, Sean, young Nick, Louis and others, all u/20 and promising. If they work together as a team and they can all be successful. You single out Bridey understandably as she has had a terrific track season. For the time being Bridey will concentrate on 800m/1500m. She is off to the World University Games next month, and will also race in two meets in Belgium (Liege & Heusden) this all about experience. If she runs PBs terrific but the experience is the key to this trip.

RT: What other promising runners do you have coming through?

 

KG: For one reason or another we've put together quite a promising female group including Emma Rilen (already successful athlete as a two time WXC rep.), Nikki Molan, Bridey, Laren & Alexis McKillop, and Lucy Starrat. I am quite excited about getting these girls training together and racing it's a promising female group. They're all ambitious.

Others include Nipper who has emerged over the last several months. The encouraging thing with James is he is lightly trained and has yet to do full weeks training. So he too is an exciting prospect. The u/20s boys I noted above will all benefit from training with Jeff, Copey, and others etc over this winter.

RT: What are your thoughts on the state of distance running in Australia right now?

KG: On the track at 1500/5000/10k especially the Men we are in terrific shape. We will go into next year's Commonwealth Games trials, in Perth, in April with probably three or more qualifiers in each event. I am hoping we get opportunity for these athletes to race each other, in Australia a little more often than in recent years. Once Craig Mottram fully recoveries and is having to keep the likes of Riseley, Gregson, Roff, Birmingham, St Lawerence, and others at bay it is going to be very interesting. The women's 1500m is also building depth. Sarah is a cut above but will be pressured by Corrigan, McKnight, Molan, and Delaney.

I think the role Tim O'Shaughnessy is doing with Athletics Australia is helping. He is keeping communication open and is transparent. There is a growing sense of team work within the distance running community that Tim is responsible for developing.

Thanks for your time.

' I think a base is a 12 month challenge and although we may do more track post Christmas we are building or maintaining a base all year round'
Ken Green