High School- Summer of 2000 before XC season in Rockford MI
Monday: AM 7 miles easy on trails. PM 3 mile warm-up 5 x 1 mile on XC terrain at 5:10 pace 3 minutes rest 2 mile cool down. Drills and bounding.
Tuesday: AM 7 miles easy on trails. PM 3 mile warm-up hill repeats ranging from 200m-500m. 2 mile cool down. Core
Wednesday: AM 7 miles easy on trails. PM 3 mile warm-up 10 minutes of stair running. 32 x 400m in 66 with 400m jog. 8×50 meter explosions. 2 mile cool down. (longest day ever!)
Thursday: AM 5 miles easy on trails. PM 3 mile warm-up, 20 minutes of 100m stride/ 100m easy. 2 mile cool down. core and drills.
Friday: AM 8 miles easy
Saturday: AM: 3 mile warm-up 5 mile tempo at 5:10 pave on the roads. 2 mile cool down.
Sunday: AM 12 miles easy on trails and road.
Sembra uno schema itaGliano.. a parte quei 32x400: Zatopek?
College- Spring of 2004 after 27:38 10k debut in Boulder Colorado 5,400 ft
Monday: AM 7 miles easy on bike path. PM 7 miles easy on grass field. Strides and stadium bounding.
Tuesday: PM 3 mile warm-up and strides. 20 x 400m in 64 with 200m jog. 3 mile cool down. Lift
Wednesday: PM 15 miles at cinder trail at 5:45 pace
Thursday: AM 7 miles easy on trail. PM 7 miles easy on bike path. Strides and stadium Bounding.
Friday: PM 3 mile warm-up and strides. 10k threshold on the track at 4:50 pace. 3 mile cool down.
Saturday: 10 miles easy on trails.
Sunday: 17 miles on Magnolia Road at 8600ft. 5:50 Average.
Questa è una tabella che farei pure io, inclusi i 20x400..
Post Collegiate with Brad Hudson – Spring of 2009 in London Marathon Training.
Monday: AM 9 miles easy with hill sprints and drills. PM 6 miles easy.
Tuesday: AM 3 mile warm-up. Drills and strides. 15x1000m on the road with 60 sec recovery in 2:47. 3 miles cool down. PM 5 miles easy
Wednesday: AM 9 miles easy. PM 7 miles easy.
Thursday: AM 9 miles easy with drills and strides. PM 5 miles easy
Friday: AM 3 mile warm-up. Drills and strides. 2 x 4 miles on wood chips at 4:45 pace with 2 minutes recovery. 3 mile warm down. PM 5 miles easy
Saturday: AM 7 miles easy
Sunday: 20 miles with last 5 miles hill climb at 4-5%. 5:45 average total.
Post Collegiate with Alberto Salazar- Summer of 2009 in St. Moritz at 6000ft before WC 10k
Monday: AM 3 mile warm-up, drills and strides. 7 x 1000m with 400m rec. in 2:39. 3 mile cool down. PM 5 miles easy.
Tuesday: AM 5 miles. PM 5 miles easy
Wednesday: AM 6 miles easy. PM 5 miles easy
Thursday: AM 6 miles easy and drills and Strides. PM. Easy 5 miles
Friday: AM. 3 miles warm-up, drills and strides. 3 x 600m,400m,300m,200m with 300m recovery averaging 1:27, 57, 41, 26. 3 mile cool down. PM 5 miles easy
Saturday: AM 5 miles easy. PM 5 miles easy with drills and strides
Sunday: AM 3 mile warm-up, drills and strides. 5k time trial in 13:44. 3 mile cool-down. PM 4 miles easy.
Che ne pensate?
Fonte: https://web.archive.org/web/20150326085 ... -training/