here is 9 weeks of Ritz's training leading up to the 8:11 two mile at Pre last year:
April 8-14 2007
8 – 1hr20min easy
9 – am) 40min. easy 2-3 easy strides, pm) 40min. easy
10 – am) 60min. progression (20easy 20mod 20 fast) + 10min easy, pm) 30min. easy
11 - 1:10min. 1/2 mod.
12 – am) 40min easy 4-5 strides, pm) 40min. easy
13 – am) 20min easy + fartlek 1-2-3-2-1-2-3-2-1 w/ rec. mod same + 10min easy, pm) 30min. easy
14 - 45min. easy jog
April 15-21 2007
15 – 1hr30min w/ last 15min mod.
16 - am) 45min. easy, pm) 45min. easy
17 - am) 20min easy + 3 x 10min./ 183/4:00mod. 164 (42min continuous) + 20min, pm) 40min. easy
18 – 1hr20min w/ last 40min. mod.
19 – am) 50min. easy, pm) 50min. easy
20 – am) 20min easy + 10 x 1km @ threshold to current 10km w/ 60 sec rest + 20min easy, pm) 40min. jog
21 - 45min. jog
April 22-28 2007
22 – 1hr40min w/ last 20min. fast up Left Hand Canyon
23 – am) 50min. easy, pm) 50min. easy
24 – am) 20min + 3 x 15min. progressions/60sec jog/float 2-3-4 mmol (10 below-5 below-Threshold) + 10min, pm) 35min. easy
25 – 1hr30min easy to mod
26 – am) 50min easy+ 2-3 short hills ( first time doing short hills since injury), pm) 50min. easy
27 – am) 20min + Fartlek Harper lake 5 x 6min. Threshold to current 10km 3min rest + 20min, pm) 40min. easy
28 - off
April 29th-May 6th 2007
29 – 1hr40min w fast 20min. progression
30 – am) 50min. easy+8x short hills, pm) 50min. easy
1 – am) 20min easy + 2 x 10 x400m's @ 66/65 w/60sec rest 4:00 min sets + 20min, pm) 40min.jog
2 – 1hr30min easy to mod
3 – am) 60min. easy, pm) 45min. easy
4 – 20min + 3 x10min/183 w rec. 4:00 min. mod 164 (42min continuous) + 20min
5 – off
May 7-12 2007
7 – 1hr45min w/ last 30-40 mod. 5:40
8 – am) 50min. easy+10 x short hills, pm) 50min easy
9 – am) 20min easy + 5 x 1600m 4:30-4:16 w/ 3:00 rest + 20min easy, pm) 40min. jog
10 – 1hr30min easy 1/2 mod.
11 – am) 60min. easy, pm) 35min. easy
12 – 20 min easy + 2 x15min w/60 sec float + 10 x200m's 30/30 + 20min easy
13 - 45min. jog
May 13-19 2007
13 – 1hr30min last 5miles @ 4:55 pace
14 – am) 50min. easy+6 x short hills, pm) 50min. easy
15 – am) 20min easy + 2 x 6lap progression+ 8x200m's (32) 6laps 68-68-66-66-60-61 + 20min easy, pm) 40min. jog
16 – 1hr20min easy
17 - 50min. easy
18 - 40min.+strides
19 - 20min easy w/ strides+1-2 longer strides due to uphill start, Race 10km race 28:08 Central Park course record, 20min easy
May 20-26 2007
20 - 60min. jog
21 – pm) 50min jog, pm) 50min.jog
22 – am) 40min. jog, pm) 20min + 2 x 10min 183 HR + 10 x200m /29 sec./30 sec rest + 20min
23 – 1hr30min easy to moderate progression
24 – am) 50min. easy, pm) 40min. easy
25 - Specific endurance development (recruiting fibers w lactate) 20min + 2 sets of 5 x 1000m @ 2:42 w/ 90sec rest + jog to hill 6x short hill full recovery + 20min easy
26 - 45min jog
May 27- June 2 2007
27 – 1hr45min w/ last 45min. moderate 5:30-20
28 – am) 45min. easy, pm) 45min. easy
29 – am) 20min easy + 2 x 6 lap progression paces 67-67-65-65-61-61 (essentially we are trying to develop speed when we are tired= speed endurance) + 8 x 200m @ @ 31 w/ 100m jog + 20min easy, pm) 40min jog
30 - 1:30min steady 6:00-5:50
31 – am) 60min. easy+10 x short hill, pm) 35min easy
1 - 20min + 3 x 10min/ 183/ 4:00 mod 164 +10 x100m's fast + 20min
2 - 45min. jog
June 3rd-10th 2007
3 – 1hr30min w/ last 5miles 4:55
4 – am) 50min. easy, pm) 50min. easy+ 5 x short hills
5 – am) 20min + 2 x 2000m 66/64 3:00 rec. jog+ 8 x 400m's 60/ 60sec. jog + 20min, pm) 40 min easy
6 - 60min. easy
7 – am) 40min jog, pm) 20min + 10 x200m's 28 (last one 26.9) 200jog fastest 200m since college + 20min
8 – am) 40min. jog, pm) 40min. jog
9 - 40min. jog+strides
10 - 20min warm up + Prefontaine 2mile 8:11(4:05 / 4:05) 30min warm down
anyone care to comment, obviously Canova influenced