OK ok.
My athlete finished 5th at the recent World Youths in Italy over 800m. His prep was a little interrupted by sickness and a few little niggles which meant that he didn't complete a full week of training in the final 4 weeks of the prep (prep was only 10 weeks long). He ran 1:50.9 in his semi, but only managed 1:52 in the final as he ran a little too far off the pace. He ran 1:49.6 earlier this year (when he was 16). He turned 17 on the day of the semi final.
Back to the topic; I've added in a few outlines of different weeks within each cycle. As I've said, the diaries are not set out in a week by week format (like most people would), but are grouped by sessions (400's or 300's example), so you'll need to look back at the session progressions in my previous posts and try work out where things fit in.
(this info is taken from a NCAA Track Coaches Clinic held in Eugene during the 1984 NCAA champs)
Re-apdatation (Oct/Nov)
First 4 weeks 12-24 miles (very easy jogging)
Next 4 weeks 25-40 miles
Basic Prep Dec-March 13 weeks (2 weeks Hard 1 week light)
Hard week = 2 hard days, 1 light day)
Light week = 2 light days, 1 hard day)
W1 50 miles
W2 50-56 miles (intervals start in flats, plus hills)
*Long Distance
*Up Hills 1000 (shallow)
*Weight Training (40%) 1 set
*Circuit training 1 (2 sets)
*Special Workout (20-25-35-40-45)
*Interval training & Drills (flat shoes)
W3 45 miles
W4 56 miles
W5 60 miles (speed drills start)
W6 50-56 miles
W7 60-65 miles
W8 50-56 miles (spikes once a week)
W9 60-65 miles (changes to 1 hard 1 light week)
*Long Distance
*Mountain Training
*Circuit Training 1 (3 sets)
*Weight Training (2 sets)
*Special Workout (30 to 50)
*Speed Workouts (short dist)(spikes)
*Interval training & Drills
W10 56 miles
W11 60-65 miles
W12 56 miles
W13 35 miles (very easy week, 5 miles/day)
Special Prep March-June 13 weeks (1 hard, 1 light)
W14 60-65 miles
W15 50-56 miles
W16 60-65 miles (race prac drills start 800/1500)
*Long Distance
*Up Hills 500 (shallow)
*Fartlek II - coach command
*Speed Workout & Drills
*Race Practice Drills (800/1500)
-increase gradually
*Interval training & Drills
W17 40-50 miles
W18 50-60 miles
W19 45-50 miles
W20 50-60 miles
W21 50 miles
W22 56-60 miles
*Long Distance
*Fartlek II - coach command
*Circuit Training II (3 sets) & Special Workout II
*Speed Workout & Drills
*Interval training & Drills
W23 50 miles
W24 50-56miles
W25 50 miles
W26 35 miles (very easy week, 5 miles/day)
Comp Phase June to Aug
June 50-40miles
July 42-35 miles
August 35-28 miles