From the Training Log of....Geoff Smith.
1983 New York City Marathon buildup. Each cycle starts over every 10 days. Smith repeated this 10-day cycle four times before New York and raced frequently on weekends without tapering.
Sunday - Hilly 22 miles pretty hard in 2:02
Monday - AM: 5 miles easy, PM: 10 miles easy (On my easy days I concentrate on running relaxed, being sure not to overwork my body. I even go to bed early. My average pace on these days is 6:00-6:15)
Tuesday - AM: 5 miles easy, PM: 10 miles easy
Wednesday - AM: 5 miles easy, PM: 3 mile warmup, 6 x 200m flat out with a 600-yard recovery between each run, 6 mile warmdown
Thursday - AM: 5 miles easy, PM: 10 miles easy
Friday - AM 5 miles easy, PM 10 miles in 1:17 (5:06 pace)
Saturday - 5 miles easy, PM 10 miles easy
Weekly Total: Approximately 120 miles
Sunday - AM 5 miles easy, PM 10 miles easy
Monday - AM 5 miles easy, PM 10 miles in 53 minutes (5:18 pace) w/5 hard fartlek efforts on hills varying from 400-600 yards in length
Tuesday - AM 5 miles easy, PM 10 miles easy
Quote of the day:
Being scientific and more structured might be the new way to train, but I'm willing to bet that when guys like Todd Williams or Steve Jones we're setting the roads on fire, they probably thought lactate threshold had something to do with drinking too much milk.