http://www.letsrun.com/forum/flat_read.php?thread=3653582Morning training: Run 60 to 70 minutes continuously, starting at 6:00 AM daily throughout the year, except as noted above. This continuous run is at a reasonably fast pace on streets and roads. The pace is increased once each mile of the run for a distance of about 440y.
The following are evening workouts, in addition to the above daily morning training.
FALL AND WINTER TRAINING (1975-76)
Monday—PM, 3 x 3 miles. Jog 1/2 mile after each.
Tuesday—PM, 4 x 2 miles. Jog 3/4 mile after each.
Wednesday—PM, 75 minutes continuous fast run on roads
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Thursday—PM, Fast, continuous runs of 3-miles, 2 1/4-miles, 1 1/2-miles, and 3/4 mile. Jog 3/4 mile recovery after each.
Friday—PM, 7 1/2 miles time trial.
Saturday—PM, 60 minutes fast road run.
Sunday—AM, 90 minutes road run. PM, Rest.
SPRING AND SUMMER TRAINING
Monday—PM, 6 x 3/4 mile fast runs. Jog 3/4 mile after each.
Tuesday—PM, 10 x 440y as fast as possible under the circumstances. Jog 88Oy recovery after each.
Wednesday—PM, 75 minutes continuous fast run.
Thursday—PM, 8 x 880y at as fast pace as possible under the circumstances. Jog 44Oy after each.
Friday—PM, 7 1/2 miles time trial.
Saturday—PM, 60 minutes fast continuous run.
Sunday—PM, 90 minutes continuous run.
Chapa lifts weights Monday, Wednesday, and Friday each week, consisting of 3 sets of 10 repetitions of military press, bench press, and curls. He is coached by Dan Candiano. Chapa competes in ten 2 1/2-mile cross-country races, 5 indoor track races, and ten outdoor meets annually.
Except when resting the day prior to major competition, Chapa merely substitutes competition for the above training on the day of a race. He eats no food for four hours prior to racing. He rests one week at the end of cross-country, indoor, and outdoor racing seasons before starting workouts for the succeeding racing season.
[NB: Most of the Hammond runners' training was done around a 3/4-mile loop in a park--hence the frequency of workouts that seem to be multiples of 3/4 mile.]