Froms Runner's world's website
http://www.runnersworld.com/cda/daily_news/0,5039,0-0-0-0----07-28-2006,00.html#chat
RWD: Can you describe one or more of your toughest workouts?
Wohlhuter: I had several hard days each week. Early in the week, I would run 20 times 200 meters under 30 seconds with a fast 200-meter jog between each interval. Midweek, I often ran longer intervals from 400 meters to one mile, always jogging between each one. On occasion, I would run a single one and one-half mile trial in a time between 6:20 and 6:30 minutes. Thursday was long speed work, usually several 600 meters at race pace or faster. Sometimes I would run four 400s averaging 49-50 seconds with about 20 seconds between each one. Sunday was a long run. My training schedule consisted of one hard day followed by an easy day. My easy day was often speedwork
4x400 in 49-50 with 20 sec rest...please tell me that was a miss quote. Malmo is going tp rip me on this one, just like he did when I called BS on one of Tony Waldrop's sessions that was in an article earlier this year.
I'm rwady for him this time.
RW is still a champ in my books. To think that he would still be the number ranked runner in the US, maybe even the world with the times he was running 30 years ago.