↵ BROWSE ALL +65 ATHLETES / Weldon Johnson
Interestingly Weldon is the co-founder of the famous letrun.com ‘running go to site’. His impressive professional running career included a 28:06.58 10 000m performance in 2003. However in a high recommended read he writes about ‘why he sucked in college‘, explaining his mediocre performance in comparison to what he’d achieve after college and listing important training advise whilst doing so. Below are weeks belonging to his pre-season, late pre-season, and season phases. These weeks can be considered sample weeks as they provide an idea representation of their respective phases.
Weldon Johnson’s Pre-Season (Feb. 2000): | ||
DAY | AM | PM |
SUNDAY | 6.5 miles easy on grass/trails | 15 miles easy on grass/road/trails
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MONDAY | 6.5 miles easy on grass/trails | 14.5 miles high mountain run (starting at 8,200 ft, going up to 9,500 ft., then back down to 8,200 ft.) at slow pace but moderate effort owing to the uphill and the altitude, 5 medium to fast buildups on a level surface following the run |
TUESDAY | 6.5 miles easy on grass/trails | 15 miles on grass/road/trails |
WEDNESDAY | 6.5 miles easy on grass/trails | 15 miles at low altitude (1,000 ft.) w/ 7 miles in middle at high-end aerobic pace (untimed, but fractionally slower than threshold pace), 4 buildups during jog following high-end pace) |
THURSDAY | 6.5 miles easy on grass/trails | 15 miles on grass/road/trails |
FRIDAY | 6.5 miles easy on grass/trails | 14 miles easy on grass/road/trails w/ 4 light to medium speed buildups near end |
SATURDAY | 24 miles easy at 3,200 ft. altitude on grass/trails w/ last several miles gradually picked up but untimed (water every few miles) |
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Total mileage for week = 151.5 (Weldon's highest week ever) | ||
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Weldon Johnson’s Late Pre-Season (March 2000) | ||
DAY | AM | PM |
SUNDAY | 13 miles easy on trails |
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MONDAY | 5 miles easy on grass/trails | 13 miles comfortably-paced high mountain run (8,200 ft. to 9,200 ft.) w/ 4 buildups near end |
TUESDAY | 6 miles easy on grass/trails | (Altitude of 4,500 ft., repeats done on dirt track) 2.5 miles jog, 4 buildups, 2 strides, 5 x 1,600 @ 5:03, 4:53, 4:53, 4:52, 4:36/ 400 meters jog between each, 3 miles jog w/ 4 medium to fast buildups included |
WEDNESDAY | 6 miles easy on grass/trails | 14 miles easy on grass/road/trails |
THURSDAY | 5 miles easy on grass/trails | (Low altitude of 1,000 ft.) 2 miles jog, 4 buildups, 3 strides, 8 miles @ 5:10 start, 5:04 average in middle, 4:46 last mile, 3 miles jog w/ 4 medium to fast buildups included |
FRIDAY | 10 miles easy on grass/road/trails |
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SATURDAY | 25 miles easy at 3,200 ft.altitude on grass/trails w/ last few miles slightly picked up (water every few miles) |
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Total mileage for week = 122.5 | ||
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Weldon Johnson’s Season (April 2000) | ||
DAY | AM | PM |
SUNDAY | 5 miles easy on grass | (Altitude of 4,500 ft., repeats done on dirt track) 2 miles jog, 4 buildups, 2 strides, 10 x 1,000 @ 3:10 start, 3:07-3:09 for next seven, 3:04, 3:01 on last two/30-35 secs. jogs between each, 400 jog after last rep, 1 x 400 @ 63, 2 miles jog |
MONDAY | 6 miles easy on grass | 10 miles easy on grass/road/trails |
TUESDAY | 5 miles easy on grass | (Low altitude of 1,000 ft.) 2 miles jog, 4 buildups, 2 x 200 @ 33, 31 (to warm up further and to establish pace), 6 x 800 @ 2:09 for first five, 2:07 on last one/2 min. jog between each, 800 jog after last rep, 3 x 300 @ 50, 45, 42 w/ 100 meters walk/jog (@ 40 secs.) between each, 2 miles jog
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WEDNESDAY | 9.5 miles easy on grass/road/trails |
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THURSDAY | 5 miles easy on grass + 4 light to medium speed buildups |
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FRIDAY | 2 miles jog, 4 buildups, 3 strides, Mt. SAC Relays 10,000 @ 28:27.58 (5th overall, 2nd American, PR by 1:22.10 - amazing!!!!!), 3 miles jog after race [Weldon had run only three track workouts involving faster speeds than he ran in this race, still more proof that constant killer track work is unnecessary if the aerobic base is solid!] |
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SATURDAY | 10 miles on grass/trails |
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Total mileage for week = 85 | ||