Weldon Johnson

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):
All runs are at 7,100 ft. altitude and are untimed unless otherwise indicated

DAY

AM

PM

SUNDAY

6.5 miles easy on grass/trails

15 miles easy on grass/road/trails

 

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)

 

Total mileage for week = 151.5 (Weldon's highest week ever)

 

 

Weldon Johnson’s Late Pre-Season (March 2000)

DAY

AM

PM

SUNDAY

13 miles easy on trails

 

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

 

SATURDAY

25 miles easy at 3,200 ft.altitude on grass/trails w/ last few miles slightly picked up (water

every few miles)

 

Total mileage for week = 122.5

 

 

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

 

WEDNESDAY

9.5 miles easy on grass/road/trails

 

THURSDAY

5 miles easy on grass + 4 light to medium speed buildups

 

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!]

 

SATURDAY

10 miles on grass/trails

 

Total mileage for week = 85