legend
From Ron Daws, Self-Made Olympian:
Steve runs less mileage but can do better quality than I. We would not follow each other's schedules, even though the principles governing them are the same.
During early winter, a good endurance base was built, running 80-90 miles a week outdoors under varying conditions of terrain, temperature, and footing. In January, two days a week were spent interval training on the University of Minnesota indoor track, and in February he raced two miles in 9:02 and three miles in 13:58. He was already fit when he underwent the following preparations.
March 2-8 75 miles
S 25 easy 7:00 pace
M 1 jog (sick with cold)
T 9 easy
W 6 up 6x880 (2:16, 15, 17, 18, 16, 13) 440r 2down
T 10 in 65m, 8x660 hill, 1 jog
F 55m faster pace, 25m ins and outs in fieldhouse, 1 jog
S 3
March 9-15 80 miles
S 3up 4.8m race 23:31, 8
M 12 in 1:16
T 1 to work, hour in heavy snow
W 4m up 2x440 (65), 660 (1:40), 880 (2:16), 1320 (3:25), mile (4:38), 1320 (3:30), 880 (2:16), 660 (1:42), 2x440 (66) 2 down
T 10 in 68min (sore right leg)
F 65min
S 4m race in 19:17 3 down
March 16-22 92 miles
S 31 in 3:37
M 5 in 33m (tired)
T 10 in 65
W 3up 5x1320 (3:29 avg) 440r, 10x480, 30min down
T 2.5 to work, 2.5 to car, one hour easy hill running
F 3 easy
S 4up 7m race in 34:59 3down
March 23-29 86 miles
S 16
M 1 to work, 65 min easy including 8 x uphill
T 13 in 1:28
W hill workout
T 5slow and 45 on exercycle (blizzard)
F to work in 55m and back in 58
S 1up 8xmile (4:50 45 52 53 52 57 54 53) 440j 1 down, 3 /w wife
March 30-April 5 100 miles
S 30 in 3:25
M 5 easy
T 4up mile (4:37) 660j 1320 (3:24) 440j 880 (2:11) 330j 3x440 (61-62) 110j 2down, 3 /w wife
W hill workout
T 4 to work, 6 back
F 6
S 25k race in 1:20:26 3jog
April 6-12 76
S 3 to meeting 3 back
M 17 in 1:56
T 3 to work 3 back
W hill workout (quite hard)
T 4up 8x1320 (3:39 avg) 440j, 5easy
F 5 easy
S 4up 10m in 50:35 1down
April 13-19 73 miles
S 25 in 3:00
M 5 easy
T hill workout
W 5 in 30min
T 4 to Daws' and 4 back
F 3m warmup, 2xmile (4:43 47) 440j, 6x110 easy, 2m jog
S 5 and 2 easy
April 20-21
S 25m at 6:30 pace
M Boston Marathon 2:11:54