having just finished 3 1/2 weeks with John at training and the warm up is close to double what you have here…
they do gym before every session no interest in how heavy they lift all about rhythm he doesnt record weights or training times
and remember John changes what he does in the GPP every year…David Neville never ran over 600m last year this year he has already gone out to 1000m, when i asked why “last year he could run it the way i wanted”
no spikes until fall for any athletes, session inc hills 1 or 2 a week, beach runs and drills 1 or 2 a week, track 2 a week sometimes grass only.