48 wrote:
Kenny Moore warm up 1.5 - 2 miles easy jogging ( about 9 minutes per mile) 3 easy 110s put on spikes stride 110 ( 15 - 16s). One 220 starting slow and building up to sprint last 50 yds. Then, 5 minutes easy jogging until start of race Total 30 minutes
Summer training July to Sept
Monday 4 x 880's 2:15 with 440 interval Easy 6 - 10 miles in hills Finish workout with 4 x 165 yds at 7/8 effort
Tues 4 mile easy jog Wed 3 x 660s in 1:42 with 220 interval repeat Mon 6 - 10 Thurs same as Tues Friday 15 - 25 miles at 6: 30 pace
Fall training Sept - Dec
Mon 4 x 3/4 mile in 3:21 440 interval in about 3 minutes 4 x 3/4 mile in 3: 30 same interval 6 miles easy 6: 30 - 7:00 pace then 4 x 165 sprinting 55 floating 55 sprint 55yd 110 yd interval finish with 880 warm down Tues easy 4 mile in hills sauna Wed 16 x 330 in 48 with 110 interval then 10 miles 6:30 - 7:00 pace, finish with 4 x 165 sprint float sprint 880 yd cool down Thurs same as TuesFri 15 - 30 miles @ 6:30 - 7:00 pace then 4 x 110 stridesSat & Sun same as Tues
Winter Dec - march
Mon 15 milesin hills @ 6:30 - &:00 pace 8 x 165 yds in 24 s 55 yd interval Tues easy 4 miles swim, saunaWed 3 - 6 x 660 in 1:42 6 - 10 miles @ 6; ;30 - 7: 00 4 x 1100 @ 7/8 effortThursSame as Tues Fri 15 - 30 comfortable pace accelerate last mile Sat & Sun same as Tues
Spring Mar July
M 4 x 3/4 #:18 with 440 interval 4 x 3/4 3:27 same interval, 3 - 6 miles @ 7:00 6 x 110 @7/8 effort Tues 3 miles in hills, 6 x 330 36" hurdles Wed 8 x 220 30s with 220 interval, 3 x 660 1:39, 44 64s 330 46s 220 30s 110 14s with 220 interval in 90s each each run 3 - 6 easy in hills 4 x 110 @ 7/8 effort Thurs same as Tues Fri easy 3 ( 7 - ( minute miles)on grass Sat competition 3 - 6 mile run afterwards Sun easy 15 miles in hills Monday workout post competition same as Tues.
Source How They Train 2nd edition F Wilt