RedFred wrote:
What were the 45 min fartleks that you did on Mondays like?
The word is fartlek, not fartleks.
This log is from 1989 when I trained will Bill's kids. Take out the heavy mileage and you have another snapshot of the program.
Jan 7 100 miles
S rest
M PM 8 slow
T PM 13 easy
W AM 2.5 easy PM 13 easy
T AM Amazon 1.5 easy, 4 mile tempo (21:37), 5.5 easy
F AM 5 easy PM 10.5 easy
S AM 5 easy PM 10.5 easy
Jan 14 130 miles
S PM 12 easy
M AM 2.5 easy PM 14.5 easy
T AM 2.5 easy, 10x200 (32), 5 easy
W AM 6.5 easy PM 12.5 moderate
T AM Amazon 2.5 easy, 4 mile tempo (21:55), 5 easy PM 2.5 easy, 8 x 32/30, 4.5 easy
F AM 5 easy PM 13.5 moderate
S AM Amazon 2 easy, 6x800 in-out (2:27, 2:25, 2:24, 2:27, 2:24, 2:19), 2 easy
Jan 21 138 miles
S PM 20 slow
M AM 5 easy PM 13.5 moderate
T AM 2.5 easy, 9x300 cutdowns, 5 easy PM Amazon 2 easy, 5x 1000 (3:05-2:56) w/200 jog, 4.5 easy
W AM 5 easy PM 10 easy
T AM Amazon, 2 easy, 4 mile tempo (21:00), 5 easy PM 5 easy, 8 x 32/30, 5 easy
F AM 5 easy PM 13.5 moderate
S AM 11.5 moderate PM 12.5 moderate
Jan 28 137 miles
S PM 18 slow
M AM 5 moderate PM 13.5 moderate
T AM 5 moderate PM 13.5 fartlek (6x3:00 hard)
W AM 8 moderate PM 10.5 moderate
T AM Amazon 2 easy, 4 mile tempo (20:47), 4 easy
F AM 5 moderate PM 11 moderate
S AM 3 easy, 3x300 (46.5) w/100 jog, 11 moderate
Feb 4 135 miles 18”of snow and sub 20 temperatures from Feb 1 through Feb 12
S PM 20 moderate
M AM 5 moderate PM 11 moderate
T AM 2.5 easy, 4 x 400 (62), 5 easy PM 13.5 miles (6 x 3:00 hard)
W AM 5 easy PM 14 easy
T AM 9 easy PM 10 easy
F AM 9 easy PM 10 easy
S AM 9 easy PM 10 easy
Feb 11 138 miles
S PM 17.5 easy
M AM 9 moderate PM 11.5 moderate
T AM 6.5 moderate PM 13.5 moderate
W AM 5.5 moderate PM 13.5 easy
T AM 5 easy PM 13.5 moderate
F AM 5.5 easy PM 13.5 moderate
S AM 11 easy PM 14 moderate
Feb 18 150 miles (snow finally melts)
S PM 21.5 moderate
M AM 7 moderate PM 11 moderate
T AM 3 easy, 4 x 800/300 (2:30, 48, 2:25, 48, 2:16, 48, 2:11, 45) 3 easy
W AM 6.5 easy PM 6.5 easy
T AM Amazon 1.5 easy, 4 mile tempo (20:47) 4.5 easy PM 14 moderate
F AM 10 moderate PM 11 easy
S AM 3.5 easy, 1.5 miles 30/40, 5 easy, 5x300 cutdown PM 11 easy
Feb 25 143 miles
S PM 21 moderate
M AM 6 moderate PM 11 moderate
T AM 5.5 moderate PM 13.5 fartlek (3:00 hard/easy)
W AM 5.5 easy PM 12 moderate
T AM 9.5 moderate PM 13.5 easy
F AM 7.5 moderate PM 13.5 moderate
S AM 3 easy, 3 x 1 mile (4:40, 4:38, 4:36)w/ 800 jog, 5 easy, 5x300 cutdown (54,52,79,48,47), 2 easy PM 10 easy
March 4 155 miles
S AM 21 moderate
M AM 5 moderate PM 11 moderate
T AM Amazon 2 easy, 4 x1000 (3:11, 3:09, 2:56, 2:49), 6 easy PM 13 miles (6 x 3:00 hard/easy)
W AM 10 moderate PM 11 moderate
T AM Amazon 2 easy, 4 mile tempo (20:15), 4.5 easy PM 13.5 moderate
F AM 10 moderate PM 14.5 easy
S AM Amazon 2 easy, 5 x 800 (2:29, 2:25, 2:19, 2:15, 2:10) w/800 jog, 1.5 easy, 5 x 300 (55,52,50,48,45) 2.5 easy
March 11 167 miles
S PM 22.5 slow
M AM 10.5 moderate PM 14 easy
T AM Amazon 2.5 easy, 4 mile tempo (19:42), 5.5 easy PM 13 miles (6 x 3:00 hard easy)
W AM 9.5 easy PM 13.5 easy
T AM Amazon 2 easy, 4 mile tempo (20:36), 5.5 easy PM 3 easy, 8 x 30/30, 9.5 easy
F AM 10 easy PM 11 easy
S AM Amazon 2.5 easy, 5 x 1 mile (4:58,4:54,4:48,4:43,4:37) w200 rest, 5.5 easy PM 12 easy