Sample workouts of national-class high school distance runner Erick Hawkins (weeks taken from Dec. 1991, Feb. 1992, and March/April 1992):
Base Training (Dec. 1991)
S 13 miles on grass/road @ 6:51 avg. pace w/ minor buildups during last 2 miles
M A.M. 4.5 miles easy jog on grass
P.M. 10 miles on grass/road @ 6:46 avg.
T A.M. 5 miles easy on grass
P.M. 11 miles on road w/ middle 9 @ 6:08 start, 5:40-5:45 for next 7, 5:27 last mile (51:30 total for 9 miles, 5:43 avg.), 4 buildups during subsequent cool-down mile
W A.M. 5 miles easy on grass
P.M. 9 miles on grass/road @ 6:58 avg.
R A.M. 5 miles easy on grass
P.M. 2.5 miles jog, 3 sets of 6 x hill strides/springing, 3 min. jog between sets, light form drills, 2.5 miles jog
F 6 miles on grass @ 6:54 avg.
S 18 miles on grass/road @ 6:36 avg. (last 2 miles 6:18, 6:03)
Total mileage for week = 95
(Erick's highest week during high school was 108)
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Pre-Season Training (Feb. 1992)
S 13 miles on grass/road @ 6:44 avg. pace
M 13 min. jog, 4 buildups, switch to racing flats, 200 @ 42, 5 miles on road @ 5:32-5:18-5:16-5:17-4:54 = 26:17 (5:15 avg.), 15 min. jog w/ 4 buildups during middle
T A.M. 4.5 miles easy on grass
P.M. 9 miles on grass/road @ 6:38 avg.
W A.M. 4 miles easy on grass
P.M. 13 min. jog, 4 buildups, switch to racing flats, 200 @ 35, 10 x 2 min. on/2 min. off (avg. distance around 660 meters, 72-73 400 pace), 18 min. jog
R A.M. 4.5 miles easy on grass
P.M. 9 miles on grass/road @ 6:47 avg.
F 7 miles easy on grass/road w/ some buildups near end
S 15 miles easy on grass/road @ 6:50 avg.
Total mileage for week = 88
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Competitive Season (Late March/Early April 1992)
S 13 miles on grass/road @ 6:42 avg. w/ light Fartlek (relaxed variable-speed running)
M A.M. 4 miles easy on grass
P.M. 6 miles easy (untimed) on road
T A.M. 4 miles easy on grass
P.M. 13 min. jog, 4 buildups, 2 x 200 @ 34, 31 (warmup), 2 x 800 @ 2:17, 2:13 (2 min. jog after each), 4 x 400 @ 65-63-63-60/rest periods of 1:40 (windy day), 17 min. jog.
W 8.5 miles on grass/road @ 7:03 avg.
R 4 miles easy on grass + 4 buildups on track
F 17 min. jog, 3 buildups, 2 strides, Texas Relays 3,200 meters @ 9:12.40 (auto timed) [3rd place behind Andres Gomez (9:06.44) and Raffeg Ayyad (9:11.77) - At the time, these were the 2nd, 7th and 8th fastest times in the country; Gomez instantly gapped the others with a 13.4 (!) first 100 of the last lap, 28.0 for the first 200 of that lap, and 58.6 total], 15 min. jog after race
S 13 min. jog, 4 buildups, 2 strides, Texas Relays 1,600 meters @ 4:17.80 (auto) [2nd place behind Ayyad (4:15.81); outkicked 5A state 1,600 champion-to-be; got gapped by Ayyad on lap 3 while being stuck in traffic off a slow pace; compared with last night's perfectly paced run, this was a stupid tactical race; last lap of 60.8 but it was too late to make a bid to win; Gomez was favored but scratched], 19 min. jog after race
Total mileage for week = 60