Nicole Blood
Saratoga High School

Nicole Blood’s 2004 training that led to her AOC national championship in the mile in 04:42.40.

Alright so 3 months before AOC we stuck to a similar training schedule each week. I'll give you three examples because some weeks we'd have two meets (one being a dual meet during the week and an invitational that weekend), then sometimes we'd just have an invitational, and then of course the rare occasion of no meets.

Week with 2 meets:
Sunday- long run (a bunch of us would get together and run 8-9miles)
Monday- Pre-race (easy 3.5 run after 1 mi. warm-up)
Tuesday- Dual Meet (Ran 3-4 events, sometimes all out and sometimes just to win for points)
Wednesday- usually a cruise interval workout consisting of 5 1000's and 4 200's at the end. I'd run my 1000's at about a 3:20-30 pace with 1min. rest and the 200's were at rep pace and I'd hit around 29-30 with 3 min. rest.
Thursday- 1mi. warm-up, then 2 2mi. repeats hitting about a 6:40-7:00 pace.
Friday- Pre-race (same thing)
Saturday- Invitational (usually ran 1-2 relays and an individual event)

*Total mileage in the low 40's

Week with 1 meet:
Sunday- long run (8-9 miles)
Monday- Speed workout consisting of 1 mi. warm-up, then 8-10 400's at 70 with 1-2 min. rest
Tuesday- 1 mi. warm-up. Then 4 all out 200's with 1min. rest (goal to hit your individual 800 PR). Then usually a 3 mile tempo run at 6:50- 7:00min. pace.
Wednesday- Cruise interval workout. (Same as the week above except with 3 min, rest.)
Thursday- 1mi. warm-up, then 2 2mi. repeats hitting about a 6:40-7:00 pace.
Friday- pre-race (same)
Saturday- Invitational