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I maybe wrong but I believe that John Dixon was a sub 29 min 10k, sub 13;50 5k and ran close to 3:42 > 43 for 1500.
I know he was lethal over 12k of cross Country and had countless good Road Relay legs to his credit.
Jack Foster squeezed his 5k down to 13:46 so I reckon JD would have been around that point.
I also dived back into my Training Diary from late 71 thru to late 73 as I was part of a group in Hamilton who trained together really consistently. At that time there were groups like that all over NZ and if you travelled around you could 'hook up" with a group and the training would possibly not differ that much.
When getting ready for Cross Country / Track we did this pretty much to the letter
Sunday: 2 to 21/2 hours
Monday : 45 min to 1 hour on River paths (Varied pace)
Tuesday : 13 miles on Hilly Country Roads : Aerobic run(clay surface)
Wenesday : 45 min to one hour on River paths incl 5 k time trial (Bit hapahazard on this one at times !!)
Thursday : As for Tuesday
Friday : 45 mins on Golf course with 6 to 10 X 100m easy strides
Saturday : Club run or Cross Country race
As you can see, this pretty much is the same as Arthur's "Run for as long as possible" schedule.
We did this after 5 pm every week day as we all had 'normal jobs'. The 13 milers were interesting as they were done in the Countryside and in Mid Winter there was no light at all and on some nights you could not see your feet or the surface of the road. Great times and camaraderie!!
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