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Coach John McDonnell University of Arkansas 800 Meter Workouts

Monday a.m. 3-4 miles
p.m. 4x400's @ 52-55 seconds w/ two and half minutes recovery

Tuesday a.m. 3-4 miles
p.m. 4-6 miles plus weights

Wednesday a.m. 3-4 miles
p.m. 12x200's @ 24-26 seconds w/ 90 second recovery

Thursday a.m. 3-4 miles
p.m. 4 miles plus weights

Friday p.m. 12x150's @ 16.5 - 18 seconds if no race on Saturday

Saturday - Race or 4-6 miles

Sunday - Rest

Coach John McDonnell University of Arkansas 1500 - 5000 Meter Workouts

Monday a.m. 4-6 miles
p.m. 12x400's @ 59-60 seconds or 6x1200's @ 3:20

Tuesday a.m. 4-6 miles
p.m. 8 miles plus weights

Wednesday a.m. 4-6 miles
p.m. 16x200's @27-28 seconds or 2x600, 2x400, 2x300, 2x200

Thursday a.m. 4-6 miles
p.m. 8 miles plus weights

Friday a.m. 4-6 miles
p.m. 6 miles plus 6x200's strides

Saturday - Race or 10 miles

Sunday - 15 miles @ 6:30 pace

The outdoor season program will be made individually as a result of where you are condition-wise.