So I am going through my garage, drinking a few beers, throwing crap away, and I come across and old training log from my walk on days at the U of O. Here is a week (btw, this is an actual no b.s. training week)of late january 1983.
Monday a.m. 4 miles easy
p.m. 45 min fartlek then 7x200 in 30 sec/30 sec rest.
Tuesday a.m. 4 miles easy
p.m. 6X300 cut down 50 down to 44, 110 jog rest,then 7 miles at 5:45 pace, then 6x 300 cut down 50 to 44.
Wednesday a.m. 5 miles easy
p.m. 5 miles easy
Thursday a.m. 4 miles on dirt track in 20:40
p.m. hill bounding, 5 miles at 5:45 pace, 6x 300 cut down on track.
Friday p.m. 8 miles easy
Saturday 5x 1 mile on amazon trail with 90 sec rest.
Sunday a.m. 10 miles .
Total week, including warm ups etc. 81 miles