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typo corrections?
RE: Training for the mile (University of Michigan) Ron Warhurst)
Anyone know if this information is available on the internet somewhere without all the typos?

POSSIBLE FALL TRAINING
(September-November)

Monday:
2 mile warm-up ^ ,iSV
stretching and striding *
f
4-7 mile run at 5:40-6:20 pace (on hills if
possible) +
stretching plus 6-8 X 110's @ 1/2-3/4 speed
(Try to give a split 2-3 times during the
run to help the runners with pace)

Tuesday:
Warm-up run (2-3 miles) — (possible race) stretching and striding 3X1 mile @ 4:50-5:30pace(4-6min. recovery) 2 X 880 @ 2:20-2:35 pace (3-4 min. recovery) mile warmdown and stretching

Wednesday: stretching
8 mile run @ 6:00-7:00 pace (hills if possible) stretching plus
fi^
X 110 @ 1/2-3/4 speed

Thursday: &l ^
warm-up run 2-3 miles
stretching and striding (4 x 110 easy) t?i
3 X 880 @ 2:18-2:35 pace (3-4 min. recovery)
', 6 X 440 @ 65-75 pace (60-90 sees, recovery)
M 1-2 mile warmdown plus stretching
*•* and 4X150 "

Friday:
6-8-10 mile run — steady • stretching ffX 110 fast plus 1 X 880 in-out 55 yard sprints

Saturday:
(possible race) 8 miles Fartlek (2 miles easy,
3-4 Fartlek, 2-3 easy) Pick out telephone poles and go hard for
3, easy for 6, hard for 4, easy for 2,
hard for 1, easy for 6 (The pattern should be according to how
the runner feels)

Sunday:
Steady 10-12 mile run

Total 55-70 miles per/week

NOTE: Possible morning workouts 2-3 days a
week, 3-4 miles easy. ,,, r


POSSIBLE WINTER TRAINING
(January-February-March)
Monday: stretching
6-8-10 miles (on hills if possible) stretching 4X150(1/2-3/4 speed); 4X 110 (1/2-% speed)

Tuesday:
2-4 mile run — stretching interval training — repeat miles (2-3), half miles (4-6), 440's(8-12)
slower than race pace; little rest between reps, or 6 mile run — stretching plus 1 mile 55 in-out sprints 1 mile warmdown

Wednesday:
6-7-8 miles Fartlek
First 2 miles easy; next 3-4 mile Fartlek;
next 2 miles easy stretching plus 1 X 880 in-out 55 yard sprints

Thursday:
8-10 mile run
stretching . 4-6X150's
4-6X110's

Friday:
Fartlek run 6-8 miles (on hills if possible)

Saturday:
Distance run plus stretching
4-6 X 110 plus 1 X 880 in-out sprints

Sunday:
10-12 mile run

Approximate total miles: 60-70 miles per week.


POSSIBLE SPRING PROGRAM
Monday:
warm-up and stretching
1 x %; 6 x 220; 1 x 440 plus 6 x 110 hard (pace
work) or 880, 660, 440, 330, 220, (110's x 4)
(pace work)
warmdown

Tuesday:
warm-up and stretching (race?)
4x110 (V2 speed)
6 x 330 — fast
4 x 220 — fast
1 x 880 — in-out 55 yard sprints
warmdown

Wednesday:
distance run 8-10 miles 4 x 110's — 4x150's

Thursday:
warm-up and stretching
4 x660 @ pace
4 x 440 @ below pace
2 x 220 @ below pace (fast)
1 x 880 — in-out 55 yard sprints
warmdown

Friday:
distance run plus pickups or Fartlek (if not racing Saturday)

Saturday:
race (Fartlek if not racing)

Sunday:
8-10 mile run steady

* Presented at the Michigan Interscholastic Track Coaches Clinic, Oakland University, January 9-10,1976.

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