We have one other interested party and I have no place to go. We're sitting out a snowstorm so I'll put Bill Baillie here now. It turns out that Ryan is in Joe Henderson's book, not Fred Wilt's and I don't have that handy right now.
SPRING CROSS COUNTRY:
Mon/Thurs/Fri: Jog 1 1/2 hours Tu: Jog 2 1/4 hours Wed Jog 2 hours (henceforth "hrs") Sat. Jog 10 miles AM, 10 miles PM
Sun 22 miles over hills in three hours
TRAINING (on roads) during LATE MAY: Mon Jog 1 1/2 hrs, 2 miles in 10:00. One mile sprinting 50 yards and jogging 60 yards. Finally, Jog 1 1/2 hours
Tu 6 x 880 yards in 2:20 each. 4 x 440 in 70 sec each. Jog equal distance after each rep. Sprint 100 yards in 11.8 seconds. Jog 6 miles
Wed. Jog 1 1/2 hours 2 x mile in 5:00 each One mile in 4:30 Jog 1 1/2 hours
Thurs. Jog 1 1/2 hours 880 yards in 2:20. One mile in 4:30 Jog 1 1/2 hours.
Fri. 1 3/4 hours jogging. Rest in event of major competition Saturday
Sat. Easy 9 mile cross country race in absence of major competition.
Sun: 22 mile in 2 hrs 30 mn.
WINTER TRAINING:Nov.,(during road racing season)
Mon: Jog 45 min. 3 miles on grass track in 14:30 (4:55,4:50,4:45) Jog 6 miles
Tu. 15 miles on hilly road in 80-85 minutes
Wed. jog 45 min. 6 miles on grass track in 30:07 (5:10, 5:05, 5:05 5:01 4:47, 4:49) Jog 1 1/2 miles home
Thur.18 miles in 2 hours
Fr. 20x440 yards in 72 sec each on grass track. 220 jogs.
sat 34 miles of road running starting at 7:00 AM in 3:44 (PERSONAL COMMENT, THIS WAS NOT A REGULARLY SCHEDULED SESSION. BARRY MAGEE TOLD ME THAT THEY DID THIS RUN TOGETHER ONE TIME)
Sun. AM 15 miles in 1:40 PM 20x220 in 31 each with 220 jogs.
Training during January
Mon 3 miles of continuous 50 yard sprints and 60 yard jogs.
Tu 3 miles in 14:00-14:30
Wed. 6 miles of moderate paced running with 100 yard sprints every 1/4 mile
Th. 6x440 in 60 sec each with 440 jogs
Fr. 6x220 in 27-28 each. 220 jogs
Sat 3 mile race on track
Su. 2-2 1/2 hours jogging on hilly roads
He ran 2 1/2 miles to work in the mornings and jogged 1 1/2 miles from work to his training site.
MORE PERSONAL COMMENT
Note the 60 second 440s and 27-28 220s in the January training. At that point in his career Baillie had not been able to get under 4:00 for the mile. A mutual friend told me that eventually Baillie slowed the reps. The 440s went to 70-72 and he never went under 30 for 220s. I was also told that he did 220s pretty much year round, i.e., even during the base and hill phases.