First to clarify - I changed coaches in March of 1987: Mike Durkin and Ken Popejoy. Ken now has sons competing for Notre Dame and U of Illinois. Mike wrote all the training, and Ken timed me from 1987-1993. The last 4 years, Ken would come to the track about once every two weeks. They were both attorneys, and very busy. I remember in 1993, Ken did over 1000 real estate closings, trained with me, and still traveled to Stuttgard with me for the World Championships where I was 5th in the 1500m.
1987: Week ending / mileage / notable race
May 9 / 73.0
May 16 / 60 3:59.3 Pepsi
May 23 / 70
May 30 / 60 3:37.49 Jenner
June 6 / 66 1:48.4 Pre
June 13 / 63 1:49.0 Boston
June 20 / 40 sick 3 days
June 27 / 52 3:43.66 USATF's, 1st (52.2 last 400)
July 4 / 45 3:51.91 Dream Mile Oslo, 2nd
July 11 / 62
July 18 / 38 3:55.62 Barcelona, 4th
July 25 / 74
Aug 1 / 73
Aug 8 / 66
Aug 15 / 45 3:47.46 1500m - Pan Am Games, 2nd
Aug 22 / 44 3:34.37 Zurich, 3rd
Aug 29 / 53 3:39.0 part of 4x1500m team in Dublin, 2nd fastest time by USA (3:43, 3:39, 3:46, 3:39.0)
Sept 6 / 46 3:38.82, World Champs Bronze medal, Rome
Sept 14 / 36 3:36.8 Brussles, Grand Prix final, 2nd
Sept 19 / 38 4:52.44 2000m Amerian Record, Lausanne
In comparison: 1993
April 3 / 63
April 10 / 49
April 17 / 77
April 24 / 62 13:58 5000m 1st Drake Relays
May 1 / 63 Treadmill test, 85.2 Sustainable max vo2 and highest vo2 of my career, 88.3
May 8 / 64 3:40.31 Indianapolis
May 15 / 57
May 22 / 55
May 29 / 52 3:41.57 Jenner, 3rd
June 5 / 63 13:25.92 5000m Pre, 3rd
June 11 / 54
June 19 / 45 USATF Oregon, 3:42.92 3rd
June 26 / 59 3:54.98 Indianapolis 3rd
July 3 / 50 3:36.45 Lille, 2nd
July 10 / 50 3:52.37 Oslo Dream mile 4th
July 17 / 60
July 24 / 56
July 31 / 56 3:39.38 Luxemburg, 1st
Aug 7 / 52 7:37.07 3000m Colonge, 3rd PR
Aug 14 / 48
Aug 21 / 44 3:37.41 World champs, 5th (Heat, semi and final)
Aug 28 / 40 3:54.78 Berlin
Sept 4 / 57 3:34.91 Reiti
Sept 11 / 46 3:36.28 Grand Prix final, London, 6th
For training, the building phase was from when Indoor track ended (March 1) through June 1. Three months. I would put in workouts three times a week. Either M-R-Sat with a long run on Sunday, or M-W-Sat and a long run on Sunday. Long runs were 80-90 minutes. Pace for the long runs: From my logs: 6:36; 6:45; 6:28; 6:50; 6:48
track workouts were based upon doing a lot of intervals, with short rest, slow. Examples:
3.24.91: 800-600-800, 800, 800-600-800 with 200 rest between intervals, and 400-600 rest between sets. 2:15 pace for the 800's, with a 30 m's morning run, 14.5 miles for the day.
4.20.91: 2x150(50)[400] 1x400 :67(200) 2x200(200) :31 1x400 :66 (400) 6x200(200) 30 [400] 1x250 41 (150) 1x400 :61 (200) 2x250(150) 40
5.14.91: 4x150(50)[400] 4x800(800) 1:58 pace
5.16.91: 6x250(150) :42 [400] 4x400(200) 62[400] 5x250(150) :42 [400] 2x400(200) :61
5.11.87: 5x150(50)[400] 3x400(200) 61 [400] 2x400(200) 60 [400] 3x400(200) 59 [400] 6x1500(50)[400] 3x200(200) :30
Week of 6.26-7.2 of 1988
Saturday - 90 m's (m=minutes)
Sunday - 3.5 am / 2 miles wu,10x100
4x150(50)[400]
6x250(150)35,35, 32, 35, 35, 32 [400]
2x400(200) 56, 56 [600]
7x200(100) 32, 32, 31, 33, 32, 30, 32 [400]
3x150(50)
6x100, mile wd (13.0 miles for the day)
Monday: 3 miles am / 4 miles pm and strides
Tuesday: 3 miles am/ 4.5 miles pm and 10x100
Wednesday: 2 miles warm-up, 10x100
3x150(50)[200]
6x200(100) :34 [400]
2x400(400) 55, 56 [600]
6x200(100) ran :30 on the grass, and jogged :30 slow
jog 300 slow
10x100
mile wd (9 miles for the day)
Thursday: 2 miles am / massage / 4.5 miles, 10x100 pulse 48 AM
Friday: Flight to Oslo, 810am
33 mins with John Walker, New Zealand, 13x100
Saturday: Oslo Dream mile, 3:50.57 6th place
splits 58.2-1:56.7-2:55.0-55.5 last 400
60.5 miles for the week
I think I would say, when I ran on the track, I put in a lot of milage. For my recovery days, I ran 3-4 miles in the morning and 35-45 minutes in the afternoon.
Hoped that answered your question. All of the above info was taken from my logs.
js