Kim Stevenson:
Although Willis says that he's going back to "Lydiard" principles, those same principles that Nick Willis uses are the same principles that have existed BEFORE Lydiard. Coach Ronnie Warhust is his coach, not Lydiard. Here's a sample of Nick Willis' training from April-July 2004:
APRIL 19-25
Monday
Arb Hills (4x -- 3:26 pace)
Interval Run: 300 (0:46), 400 (1:04), 600 (1:34), 800 (2:09, 1,000 (2:42)
Tuesday
Off
Wednesday
AM - 4 miles (perimeter of U-M Golf Course)
PM - 8 miles (6:00/mile) & Strides: 6x150
Thursday
Interval Run: Mile (4:30), 2x400 (0:56), Mile (4:30), 2x600, Mile (4:29)
Friday
8 miles (Road)
Saturday
Warmup: 3 miles
Tempo Run: 4 miles (5:00/mile)
Cooldown: 3 miles
Interval Run: 3x400 (0:56, 0:57, 0:59)
Sunday
15 miles (5:50/mile)
Total Weekly Mileage
77 miles
-----------------------------0-----------------------------
APRIL 26 - MAY 2ND
Monday
AM - 4 miles (perimeter of U-M Golf Course)
PM - 6 miles
Tuesday
Michigan
Wednesday
AM - 4 miles (perimeter of U-M Golf Course)
PM - 8 miles (Road)
Thursday
Off
Friday
AM - 2 miles
PM - 6 miles & Interval Run: 6x100
Saturday (Race Day: Jesse Owens Classic)
Warmup: 3 miles
800-meter run (3rd place/1:49:23)
Cooldown: 3 miles
Sunday
16 miles (Road)
Total Weekly Mileage
73 miles
----------------------------0-------------------------
May 3rd - May 9th
Monday
AM - 4 miles (perimeter of U-M Golf Course)
PM - 16x400 (0:66 w/ every fourth 400m at 0:61)
Tuesday
Off
Wednesday
AM - 8 miles (First 4 miles: 6:30/mile; second 4 miles: 5:20/mile)
PM - Warmup: 3 miles, Interval Run: 6x150 (0:24), Cooldown: 3 miles
Thursday
AM - 2 miles
PM - 6 miles & 6x100
Friday (Race Day: Len Paddock Invitational)
AM - 2 miles
1200m time trial (2:56) during 1500-meter run
Interval Run: 3x600 (1:30)
Saturday
16 miles (Hilly Trails @ 6:00/mile)
Sunday
4 miles (Road)
Total Weekly Mileage
70 miles
--------------------------------0------------------------
May 10th - May 16th
Monday
AM - 4 miles (perimeter of U-M Golf Course)
PM - 8 Harvards (0:55), 3x600 (1:29, 1:30, 1:29), 3x400 (0:60, 0:59, 0:58)
Tuesday
8 miles
Wednesday
AM - 4 miles (perimeter of U-M Golf Course)
PM - 6 miles & Strides: 5x100
Thursday
Interval Run: 1000 (2:37), 2x400 (0:60), 1000 (2:37), 2x400 (0:60), 1000 (2:37), 2x400 (0:60), 1000 (2:37)
(2.5 minute recovery between 1000 and 400 & 1.5 minute recovery between 400 intervals)
Friday
AM - 9 miles (6:00/mile)
PM - 4 miles & Strides: 3x100 (in Lafayette, Ind.)
Saturday
Run on river trails in Lafayette, Ind.
Warm-up: 5 miles
Tempo Run: 5 miles (5:30/mile)
Cool-down: 5 miles
Sunday
Run on river trails in Lafayette, Ind.
10 miles (6:00/mile)
--------------------------------0-------------------------
MAY 17th - MAY 23rd
Monday
AM - 6 miles
PM - Warm-up: 3 miles, Strides: 4x100, Cooldown: 3 miles
Tuesday
8 Harvards (0:55), 6x400 (0:62), 2x400 (0:60)
Wednesday
Off
Thursday
AM - 6 miles
PM - Warm-up: 3 miles, Strides: 4x100, Cooldown: 3 miles
Friday
Warm-up: 2 miles
Tempo Run: 3 miles (4:45/mile)
Cooldown: 3 miles
Interval Run: 200 (0:28), 300 (0:42), 400 (0:56), 600 (1:26), 400 (0:57), 300 (0:42)
Saturday
14 miles
Sunday
AM - 2 miles
PM - Warm-up: 4 miles, Strides: 4x100, 2x300
Total Weekly Mileage
70 miles
----------------------------------0------------------------
MAY 24TH - MAY 30TH
Monday
AM - 6 miles
PM - 3 miles & Strides: 4x100
Tuesday
AM - 2 miles
PM - Warm-up: 2.5 miles, Interval Run: 3x400, 600, 5x300, Cool-down: 2.5 miles
Wednesday
Off
Thursday
AM - 6 miles
PM - 4 miles & Strides: 3x150
Friday
AM - 1 mile
PM - Warm-up: 2.5 miles, Interval Run: 200, 1,200 (time trial), 300, 400, 600, Cool-down: 2.5 miles
Saturday
11 miles
Sunday
AM - 6 miles
PM - Warm-up: 3 miles, Strides: 4x150, Cool-down: 1 mile
Total Weekly Mileage
65 miles
----------------------------0--------------------------
MAY 31ST - JUNE 6TH
Monday
AM - 1 mile
PM - 4x400 (w/ 200m recovery), 4x400 (w/ 200m recovery)
Tuesday
Off
Wednesday
AM - 8x200 (at race pace w/ 200m recovery)
PM - Bike: 30 min.
Thursday
AM - 4 miles (in Ann Arbor)
PM - 2 miles (in Oregon)
Friday
AM - 3 miles
PM - 4 miles & Strides: 4x100
Saturday (Race Day)
AM - 1 mile shakeout
Warm-up: 2 miles
1,500-meter run (3rd place/3:36.24)
Cool-down: 2 miles
Sunday
10 miles
Total Weekly Mileage
50 miles
-----------------------------0-----------------------
JUNE 7TH - JUNE 13TH
Monday
6 miles
Tuesday
AM - Warm-up: 2.5 miles; Interval Run: 3x600, 400; Cool-down: 2.5 miles
PM - 2 miles
Wednesday
AM - 2 miles
PM - 2 miles
Thursday
4 miles & Strides: 3x100
Friday (Race Day)
AM - 2-mile shakeout
Warm-up: 3 miles
800-meter 'B' Run (1st place/1:47.38)
Cool-down: 3 miles
Saturday
9.5 miles
Sunday
Warm-up: 2.5 miles
Interval Run: 150, 400, 2x300, 3x200, 60
Cool-down: 4 miles
Total Weekly Mileage
45 miles
-------------------------------0-------------------------
JUNE 21TH - JUNE 27TH
Monday
8 miles
Tuesday
Warm-up: 2.5 miles
Interval Run: 800, 3x200, 3x400
Cool-down: 2.5 miles
Wednesday
8 miles
Thursday
2 miles
Friday
Warm-up: 2 miles
Interval Run: 4x200
Cool-down: 2 miles
Saturday
4 miles
Sunday (Race Day)
AM - 1-mile shakeout
Warm-Up: 2 miles
1,500-meter Run (6th place/3:38.71)
Cool-down: 2 miles
Total Weekly Mileage
42 miles
----------------------------------0---------------------
JUNE 28TH - JULY 4TH
Monday
14 miles
Tuesday
7 miles
Wednesday
Warm-up: 2 miles
Interval Run: 4x200
Cool-down: 2 miles
Thursday
Off
Friday (Race Day)
AM: 2-mile shakeout
Warm-up: 2.5 miles
1,500-meter Run (9th place/3:32.68)
Cool-down: m miles
Saturday
8 miles
Sunday
Off
Total Weekly Mileage
35 miles
------------------------------0-------------------------
JULY 5TH - JULY 11TH
Monday
Off
Tuesday
5 miles
Wednesday
5 miles
Thursday
Warm-up: 2 miles (to Harvard Hill)
4 Harvards (0:53)
2-mile run to track
Interval Run: 800 (1:58), 200 (0:26), 300 (0:40), 200, (0:26), 800 (1:57), 400 (0:58), 400 (0:54), 300 (0:41)
Cool-down: 2 miles
Friday
AM - 4 miles
PM - 11 miles
Saturday
14 miles
Sunday
AM - 1.5-mile shakeout
Warm-up: 2.5 miles
Tempo run: 3 miles (14:10)
Interval run: 4x300 (0:42), 3x300 (0:42)
Cool-down: 2 miles
Total Weekly Mileage
62 miles
-----------------------------0-------------------------
JULY 12TH - JULY 18TH
Monday
Off
Tuesday
AM - 5 miles & Strides: 6x150
PM - 10 miles
Wednesday
AM - 3-mile shakeout
Warm-up: 2 miles (to Harvard Hill)
4 Harvards (0:53)
2-mile run to track
Interval Run: 8x300 (0:40)
Cool-down: 2 miles
Thursday
10 miles
Friday
AM - 5 miles & Strides: 5x150
PM - 8 miles
Saturday
Warm-up: 2.5 miles
Interval Run: 200 (0:26), 1,000 (2:27), 400 (0:58), 6x200 (0:29)
Cool-down: 2.5 miles
Sunday
14 miles
Total Weekly Mileage
75 miles