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10/25/04-10/31/04 Monday(10/25): Medium Run 6-8 miles Tuesday(10/26): 3 x 1 mile repeats on the track at or faster than race pace Wednesday(10/27): Recovery Run 4-6 miles Thursday(10/28): Hills in Azlewood 6 miles total Friday(10/29): Recovery Run 4-5 miles Saturday(10/30): 7 miles, 1st 2 easy, then last 5 at 6:15-6:45 pace Sunday(10/31): off or easy 4-5 3/1/04-3/7/04 Monday(3/1): 10x400 at mile race pace or faster w/ 90 sec rest Tuesday(3/2): Recovery Run 5-7 miles Wednesday(3/3): for 1600, 3200m runners, 5x800 at 2 mile race pace w/ 3 min rest; for 800m runners, 2x300 all out, then 8x150 Thursday(3/4): Recovery run 5-7 miles, 6x100m strides Friday(3/5): 4 miles, 6x100m strides Saturday(3/6): Track Meet at Mineral Wells Sunday(3/7): 4-7 or off 1/19/04-1/25/04 Monday(1/19): long run 6-10 miles Tuesday(1/20): track workout 9 or 10x400m at mile race pace or faster w/ 90 sec rest Wednesday(1/21): recovery run 4-6 miles possible weights or plyometrics Thursday(1/22): medium run 5-7 miles Friday(1/23): 800m time trial, then possible 150's or 200's Saturday(1/24)and Sunday(1/25): easy run or rest one day, long run 6-10 miles the other 1/12/04-1/18/04 Monday(1/12): long run 6-10 miles Tuesday(1/13): track workout 9x400m in 72-74 w/ 90 sec rest Wednesday(1/14): recovery run 4-5 miles w/ weights Thursday(1/15): medium run 5-7 miles Friday(1/16): 5 mile high steady state Saturday(1/17) and Sunday(1/18): easy run or rest one day, long run 6-10 miles the other |
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