This is the work done by Justin on his run in to the Olympic Gams in 2004: first the work done leading to the selection for the GB team and then the 21 days leading up to the Olympic race. Jim has generously passed it to us for information but we can get more than just information if we look at it properly.
March 2004
Ø1 2 mile – 10.00/ 5MR/ 1600 – 4.52/ 3MR/ 800 – 2.20
Ø3 20 x 200 with 30 sec rest 33-34
Ø8 4x 1600 in 4.40 with 3 min rest over 4 hurdles per lap
Ø10 4x 800 – 2.24 with 2MR/ jog 5 min/ 4 x 800 – 2.26 1MR over 2 hurdles
Ø15 5x 1k – 2.50 with 3 min rest over 2 hurdles per lap
Ø17 1600 – 4.40/ 1200 – 3.27/ 800 – 2.16/ 400 – 62/ 3 min rest
22 3x 1k – 3.10 with 30SR/ jog 400/ 2x 1k – 3.05 with 30SR/ jog 400/ 1k – 3.00 over 4 hurdles per lap
Ø25 8x 400 – 64-65 – 90SR over 2 hurdles
Ø29 400 – 63/ 1200 – 3.26/ 400 – 62 with 4MR over 4 hurdles
Ø31 16x 200 – 31-32 with 30SR/ jog 5 min/ 800 – 2.05
- over 4 hurdles
April 2004
- 4 – 14 – 16 MILES EASY
- 5 – 1 HOUR WITHJ 2X 4 MIN PICK UPS
- 6 – 1K – 2.50/ 500 – 85/ 1K – 2.48/ 500 – 84/ 3 MIN REST
- 7 1 HOUR EASY WITH DRILLS
- 8 1500M TIME TRIAL –
- 9 20 – 30 MIN WARM UP WITH A FEW STRIDES
- 10 HILLS
- 11 10 – 12 MILES
- 12 3X 1K WITH 2 MIN REST – 2.47/ 2.49/ 2.45
- 13 1 HOUR EASY
- 14 4X 400 – 68 PACE WITH 400 JOG
- 15 20 –30 MIN WARM UP WITH A FEW STRIDES
- 16 MT SAC RELAYS – 3000M – 8:36.29 (3rd)
- 17 HILLS
- 18 10-12 MILES EASY
- 19 1 HOUR EASY
- 20 1600 – 4.35/ 1200 – 3.25/ 800 – 2.14/ 400 – 60 3 MIN REST over 2 hurdles
- 21 1 HOUR EASY WITH DRILLS
- 22 20 x 200 with 30 sec rest 32-33 secs
- 23 45 MIN EASY
- 24 HILLS
- 25 10 – 12 MILES EASY
- 26 1500 – 4.20/3 MR/ 1K – 2.50/ 1MR/ 500 – 80 over 2 hurdles
- 27 1 HOUR WITH 2 X 4 MIN PICK UPS
- 28 45 min easy with a few strides
- 29 20 – 30 min easy with a few strides
- 30 Stanford Invite 3000M S/C 8:24.88 (1st)
May 2004
Ø2 10 – 12 miles easy
Ø3 1 hour easy with 8 min pick up
Ø4 3x 1k with 30 SR/ 2.55/2.56/2.55 jog 400
Ø 2x 1k with 30 SR/ 2.55/ 2.56 jog 400
1x 1k – 2.46 over 2 hurdles
Ø5 1 hour easy with drills
Ø6 1 Hour easy
Ø7 1 hour easy
Ø8 HILLS
Ø9 12 – 15 miles easy
Ø10 1 hour with a 8 min pick up
Ø11 1K – 2.50/ 1MR/ 2K – 5.55/ 2MR/3K – 9.13/ 3MR/2K –5.55/2MR/
1K – 2.48 – over 2 hurdles (9K of running)
Ø12 1 hour easy with some drills
Ø13 1 hour with a 8 min pick up
Ø14 1 hour easy
Ø15 HILLS
16 – 14 miles easy
17 – 1 hour with a 9 min pick up
18 – 1K – 2.43/ 3MR/ 400 – 62/ jog 5 min/ 1K – 2.43/ 3MR/ 400 – 59 over 2 hurdles per lap
19 – 1 hour easy with drills
20 – 1600 – 4.36/ 800 – 2.10/ 1600 – 4.36 with 4MR/ hurdles 1st & 3rd lap
21 – 1 hour easy
22 – Hills
23 – 1 hour with a 9 min pick up
24 – 800 – 2.09/ 1600 – 4.30/ 800 – 2.07 with 4MR: hurdles 2nd & 4th lap
25 – 1 hour easy with drills
26 – 8x 200 – rest = 1.45/90/75/60/45/30/15 ave 31.4
27 – 1 hour easy
28 – 45 min easy
29 – 45 min warm up few strides
30 – 30 min warm – hamstrings sore – withdrew from Steeple – Stanford
May 31st withdrew from Stanford Invitational – slight strain of hamstring
June 2004
June 1 – June 7 – Therapy plus light jogging
8 – 1 hour easy
9 – 2K – 5.41/ 1K – 2.49/ 3K – 5.40 with 3 MR
10 – 1 hour with a 5 min pick up
11 – 45 min easy
12 – Hills
13 – 12 mile run
14 – 1 hour easy
15 – 1 hour with 3 x 4 min pick ups
16 – 1 hour easy
17 – 5x 1K with 2MR – 2.46/2.47/2.45/2.46/DNF over 3 hurdles
18 – 30 min easy with a few strides
19 – 5K road race at 6500 feet – 14.42
20 – 12 miles easy
21 – 1 hour easy with a few drills
22 – 1600 – 4.33/ 1200 – 3.19/ 800 – 2.10/ 400 – 60 with 3MR over 2 hurdles
23 – 1 hour easy with a few drills
24 – 800 – 2.07/ 8MR/ 600 – 91/6MR/ 400 – 57/4MR/ 200 – 28
25 – 45 min easy
26 – Hills
27 – 12 miles easy run
June-July 2004
14 Days before UK Trials June 28 – July 11, 2004
1 – 1500 – 4.08/ 3MR/ 1K – 2.42/ 2MR/ 500 – 77 over 2 hurdles
2 – 1 hour easy (Travel to London)
3 – 4x 400 over hurdles 65 pace with 400 jog between
4 – 600 over hurdles 65 pace
5 – 45 min easy with a few strides
6 – 3000m S/C – Birmingham – 1st – 8:30.52 (2nd place 9:06)
7 – 1 hour run
8 – 1600 – 4.15/ 3MR/ 2x 200 – 29, 30 with 200 jog/ 3MR/ 1600 – 4.14
9 – 1 hour easy
10 – 4x 400 over hurdles with 400 jog ave 65
11 – 1 hour easy – supposed to have been a 600 at 65 pace pouring rain
12 – 45 min easy with a few strides
13 – 30 min warm up with a few strides
14 – – UK Trials – 1st – 8: 33.69 (2nd place – 8:39.44)
July 2004 (continued)
12 – Travel to Colorado Springs
13 – 16 Easy running
17 – 5K road race – 15.30 at 7000 feet
18 – 14 miles easy
19 – 1x 1k – 2.45 – quit workout still tired (5x 1k 2.50 with 1MR)
20 – 1 hour easy with some drills
21 – 8 x 400 with rest = 1.45/90/75/60/45/30/15 over 2 hurdles
64/63/63/63/64/63/64/63
22 – 1 hour easy with some drills
23 – 45 min easy
24 – Hills – 20 x 35 sec – jog back
25 – 12 miles easy
26 – 1 hour easy with some drills
27 – 2K – 5.38/ 5MR/ 1K – 2.45/ 3MR/ 500 – 78 over 4 hurdles
28 – 1 hour easy
29 – 400 – 60/ 1200 – 3.19/ 400 – 60 with 4MR over 4 hurdles
30 – 45 min easy
31 – Hills – 20 x 35 sec – jog back
***
21 Days before Olympic Race August 1 – August 21
1 12 miles easy
2 1 hour easy with a few pick ups
3 800 – 2.12/700 – 1.54/600 –96/500 – 79/400 – 62/300 – 45/ 200 – 30 with 3MR over 2 hurdles per lap
4 1 hour easy with some drills
5 1600 – 4.26/ 800 – 2.07/ 1600 – DNF with 4 min rest over 4 hurdles 1st and 2nd laps
6 45 min easy
7 Hills 20 x 35 secs – jog back
8 14 miles easy
9 Travel to London – 45 min easy run
10 London – 1 hour with a few strides
11 Cyprus – 30 min easy
12 1 hour easy
13 1 hour with 6 x 150 pick ups (50 stride/50 accelerate/50 sprint)
14 2K TT full set of barriers – 5.26 (63.8/65.6/65.8/66.1/65.1)
15 4x 400 over hurdles 1MR – 62.2/61.9/61.5/61.7
16 45 min easy with 2x 200 pick ups
17 1 hour easy
18 800 over hurdles – 65-66
19 45 min easy with a few strides
20 20-30 min warm up with a few strides
21 Olympic Games – 8:28.35 5th place in prelims