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Sample Week of Training for Weldon Johnson
Week of April 1-7, 2000
Total Weekly Mileage 172

Please note: Unless noted, the altitude of all runs is 7,000 feet. This is a pretty standard week for Weldon. Maybe a little more mileage than normal.

Sunday
AM 7 Miles
PM 15 Miles from 8000-10000 feet
Total for Day - 22 Miles

Monday
AM 7 Miles
PM 3 Mile WU 10*1000 with 30 seconds rest @ 65 second quarter pace 5 Mile cd @ 3500 feet
Total for Day - 21 miles

Tuesday
AM 7 Miles
PM 17 Miles
Total for Day - 24 Miles

Wednesday
AM 7 Miles
PM 3 WU 6*800 @ 2:00 with 2 minutes rest @ Phoenix 5 Mile CD
Night Run 5 Miles
Total For Day - 23 Miles

Thursday
AM 7 Miles
PM 17 Miles with Strides included @ 10000 feet
Total for Day - 24 Miles

Friday
AM 7 Miles
PM 15 Miles with 12 miles & 5:05 pace on Treadmill in Bathroom with Shower on high to get used to heat & humidity. 75 degrees with 95 % humidity
Total for Day - 22 Miles

Saturday
Long run of 35 miles with 5 miles at end at quicker pace

Total Weekly Mileage 172

Please remember that this week started on Sunday, April 1st.

Read about the real secrets to Weldon's training at the Wejospeaks column.

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