Jonathon Riley Training Week: December 20-26, 1999

/

Target Event(s): 5,000m

Best Marks at the time

  • 1500m 3:40

  • 3,000m 7:57

  • 5,000m 13:36

Competitive Level / Affiliation at the time: NCAA Div. 1 / Stanford University

Coach at the time: Vin Lananna

Training Period: Winter Break

TRAINING WEEK

December 20-26, 1999

M 6-8 x 1,000m or (6-8 x 3:00) at 5K Date Pace with 3:00 rest

T Training Run + strides + Weights

W Training Run

Th AM — 25:00-35:00 tempo run at 10K Date Pace, PM — 8 x 300m @ 1500m Date Pace with 300m jog

F Training Run + strides

S Long Run (75’ - 90’)

Su Training Run or Rest

Training Notes:

  • Training Runs = 7 - 9 miles

  • 10K Date Pace = 4:52 - 5:00/mile

  • 5K Date Pace = 4:32 - 4:40/mile

  • Weekly Mileage = 70 miles

  • Strides = 4 - 6 x Fast 150m

  • 2-3x week add 30’-50’ AM Runs

  • Long Runs to be “Good Quality”

View Jonathon Riley’s World Athletics profile here