Justin’s Workouts – 2004

Justin Ch 1

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