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