He's up there with the greats of HS running, but how did he handle the sheer intensity of this program? Was he self coached?
High School- Summer of 2000 before XC season in Rockford MI
Monday: AM 7 miles easy on trails. PM 3 mile warm-up 5 x 1 mile on XC terrain at 5:10 pace 3 minutes rest 2 mile cool down. Drills and bounding.
Tuesday: AM 7 miles easy on trails. PM 3 mile warm-up hill repeats ranging from 200m-500m. 2 mile cool down. Core
Wednesday: AM 7 miles easy on trails. PM 3 mile warm-up 10 minutes of stair running. 32 x 400m in 66 with 400m jog. 8×50 meter explosions. 2 mile cool down. (longest day ever!)
Thursday: AM 5 miles easy on trails. PM 3 mile warm-up, 20 minutes of 100m stride/ 100m easy. 2 mile cool down. core and drills.
Friday: AM 8 miles easy
Saturday: AM: 3 mile warm-up 5 mile tempo at 5:10 pave on the roads. 2 mile cool down.
Sunday: AM 12 miles easy on trails and road