uly and August started with low volume distance per-day and per-week, building from about 5 miles a day to about 10 miles per day (a gradual building), on average. Some days are a little higher (like the long run day of 90 minutes); other days were shorter, on his recovery runs. During those two month, short tempos, CV fartlek, striders, and introduction to hills via distance runs were included.
September included an assigned number of CV intervals, striders, tempo progression runs, long runs, a couple of cross country races, and one semi-hard interval workout in lieu of a race, when he visited the University of Oregon. The workout was on wood-chips, mostly. (Drew traveled on recruiting trips during September, so that limited his number of races. He visited the University of Wisconsin, Stanford, and the University of Oregon.)
October was a weekly race, a key workout that combined CV and hills, plenty of striders and a weekly long run of 90 minutes.
November was an extension of October, but a a small number of work closer to V.O2 max - on weeks when not racing - plus a weekly modest volume controlled fartlek was run, including an assigned number of 30 second time reps at specific speeds.
December was peaking, with a hard 3 x 1600m and 3 x 40 second hill workout a week before the national race. The week of the race was a limited CV workout with a short time trial; 30 second fartlek reps were still included in lower volume. The last key workout was completed a week before the race; the workout was run on the track; although it was originally scheduled to be run on grass. I watched it on Facetime and communicated with Drew, Joan, and Marc Hunter, providing feedback and directions. Drew ran the workout in sweats. It was a cut-down workout. The last 1600m rep was 4:13, and that was still well under control with intermediate splits of 62+ 2:07, and 3:12.
CV workouts go something like 6-8 x 1000 around 10k date pace plus 2-6 x 200 around mile pace.