Sorry for the botched cut and past job, I only have a power point copy of the program. You get the genral drift. As you'll see there is very little milage. Hard weight sessions before track session some large volume session for 800m runner's. Most of the guys doing this program said they felt awesome when they first started the program, but it slowly wore them down.
Periodization
Foundation I
Rhythm I
Rhythm II
Pre-Competition
Competition
Foundation II
Rhythm III
Rhythm IV
Pre-Competition
Competition
Foundation I
Cycle I (3 Weeks)
Monday Grass Track Session: 3x2000 (3mn rest between)
Tuesday Weightlifting Circuit: Half Squat, Lunges, Leg Press, Leg Curl, Leg Extension, Abs, Back.
Wednesday Hills Session: 4x10x100m (Rec. jog back to start line and 5mn between sets)
Thursday Plyometric Exercises
Friday Track Session: 4x3x500m (75sec. Between 500m and 4mn between sets)
Saturday Rest Day
Sunday Long Run: 45/50mns
Foundation I
Cycle II (3 Weeks)
Monday Grass Track Session: 4x1600 (3mn rest between)
Tuesday Weightlifting Circuit: Half Squat, Lunges, Leg Press, Leg Curl, Leg Extension, Abs, Back.
Wednesday Hills Session: 4x10x100m (Rec. jog back to start between 100m and 5mn between sets)
Thursday Plyometric Exercises
Friday Track Session: 4x4x400m (60sec. Between 400m and 4mn between sets)
Saturday Rest Day
Sunday Lon Run: 45/50mn
Foundation I
Cycle III (3 Weeks)
Monday Grass Track Session: 6x1000 (3mn rest between)
Tuesday Weightlifting Circuit: Half Squat, Lunges, Leg Press, Leg Curl, Leg Extension, Abs, Back.
Wednesday Hills Session: 4x10x100m (Rec. jog back to start between 100m and 5mn between sets)
Thursday Plyometric Exercises
Friday Track Session: 4x5x300m (45sec. Between 300m and 4mn between sets)
Saturday Rest Day
Sunday Long Run: 45/50mn
Time Trial
Monday Easy Run
Tuesday 1200m Trial
Wednesday Easy Run
Thursday 600m and 300m Trial
Friday Easy Run
Saturday Rest
Sunday Easy Run
Rhythm I (Cycle 2 Weeks)
Monday Grass Track Session: 4x1000m (Rec.5’ between 1000m)
Tuesday Weightlifting Circuit: Half Squat, Lunges, Leg Press, Leg Curl, Leg Extension, Abs, Back.
Wednesday Track Session: 10x300m Progressive Speed (100 Rhythm/100Fast/100 All out) (Rec.3’ between 300m)
Thursday Weightlifting Circuit: Half Squat, Lunges, Leg Press, Leg Curl, Leg Extension, Abs, Back.
Friday Fartlek: 8km (20Laps – 1Lap Fast/1Lap Slow)
Saturday Rest Day
Sunday Track Session: 3x800m(4’)(4’) – 4x400m(2’)
Monday Weightlifting Circuit: Half Squat, Lunges, Leg Press, Leg Curl, Leg Extension, Abs, Back.
Tuesday Hills Session: 4x10x100m
Wednesday Easy Run: 6/8km
Thursday Track Session: 2x400m(4’)(4’) – 4x300m(3’)(4’) – 6x200m(2’)
Friday Rest Day
Saturday Easy Run: 6/8km
Sunday Long Run: 45/50mn
Rhythm II
Cycle (2 Weeks)
Monday Grass Track Session: 1000(5’) - 800(4’) - 600(3’) - 400(2’) - 200
Tuesday Easy Run: 8/10km
Wednesday Track Session: 10x300m Progressive Speed (100 Rhythm/100Fast/100 All out) (Rec.3’ between 300m)
Thursday Easy Run: 6/8km
Friday Fartlek: 6km (15Laps – 1Lap Fast/1Lap Slow)
Saturday Rest Day
Sunday Grass Track Session: 2x600m(5’)(5’) – 3x400m(4’)(4’) – 4x200m(3’)
Monday Easy Run: 8/10km
Tuesday Track Session: 600m(5’) – 500m(4’) – 400m(3’) – 300m(2’) – 200m
Wednesday Easy Run: 6/8km
Thursday Track Session: 400m(5’) – 2x300m(4’)(4’) – 3x200m(3’)
Friday Rest Day
Saturday Easy Run: 8/10km
Sunday Rest Day
Pre-Competition
Monday Track Session: 4x400m (Rec.4’)
Tuesday Easy Run: 8/10km
Wednesday Track Session: 400m(5’) – 2x300m(4’)(5’) – 3x200m(3’)
Thursday Easy Run: 8/10km
Friday Fartlek: 6km Grass Track (15 Laps/ 1Lap Fast/ 1Lap Slow
Saturday Rest
Sunday Competition: 800m or 1500m
Competition
Monday Track Session: 600m(5’) – 500m(4’) – 400m(3’) – 300m
Tuesday Easy Run: 8/10km
Wednesday Fartlek: 6km (15Laps – 1Lap Fast/1Lap Slow)
Thursday Easy Run: 6/8km
Friday Track Session: 4x400m(5’)
Saturday Rest Day
Sunday Fartlek: 5km (200m Fast/ 200m Slow)
Monday Easy Run: 8/10km
Tuesday Track Session: 400m(4’) – 2x300m(4’)(5’) – 3x200m(3’)
Wednesday Easy Run:
Thursday Fartlek: 4km (200m Fast/ 200m Slow)
Friday Rest
Saturday Competition: 800m or 1500m
Sunday Competition: 800m or 1500m