Will… What I put together was pretty quick last night as I was trying to get out of the office and get home… I knew it was going to be very ambitious, and was just trying to match up some of his days with the other guys on the team still. But looking at his class schedule and when he can do doubles more easily, etc. I figure I’ll probably just have to have him do things more solo and be on a slightly different schedule so I can not be as dense with his training.

Adjusted rough outline for Will…

Monday – Steady run + strides

Tuesday – AM Fartlek / PM speed + cutdown run + speed… Oly’s

Wednesday – PM Fig. 8’s/cutdown run/or circuits… BB weights

Thursday – AM cutdown + strides / PM 60 pace reps

Friday – Easy running + hills (200-300m hills) … BB weights

Saturday – 50 pace reps… Oly’s

Sunday – Easy/off

·         I cut out one fartlek each week

·         On a two-week cycle, the AM Fartlek will be 70 pace one week, 80 pace the next week, etc.

·         He will hit 60 pace and 50 pace (mile/800m work) stuff weekly

·         He will hit top speed stuff weekly

·         His tough days will be Tuesday/Thursday/Saturday

·         Friday’s hills will be more of an 80% type effort and attempt to use them as a “BB” type strength activity to get the HGH/testosterone going as recovery

·         Saturdays may be some sort of tempo run effort (10-15min) with the 50-pace as finish work and not as an entire workout during the fall

·         On meet weeks I may move tu/th to m/w, and cut out hills on Friday

As season progresses into meets, I will alternate the mid-week workout 60 pace one week and 50 the next as Saturdays will be meets.