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  • Writer's pictureMichael Dunlap

Mike's High School summer prep for cross-country 1974

Updated: Apr 24, 2023

Dun mentioned running cross-country in high school in the first episode of the podcast. Here is Dun's training "diary" from the summer before his senior year. If you know of a high school runner who needs some training advice/plan, its yours for the taking. That's Dun next to Coach Gene Bormann.




From the Training Log of Mike Dunlap—June 1, 1974 to August 25, 1974


6-1-74 — 2 mile race - 10:02, 8 mile training run with Lyle Claussen, 1 mile race - 4:40. total for day 11 miles

6-2 — rest day

6-3 — a.m. 4 miles easy, p.m. 2 x 800 meters with 800 meter recovery. total for day - 6 miles

6-4 — a.m. 4 miles easy, p.m. 4 x 400 meters with 400 meter recovery, 1 mile cool down. total for day 7 miles

6-5 — p.m. 6 miles steady

6-6 — a.m. 2 x 800 meters with 800 meter recovery. p.m. 4 miles easy. total for day 6 miles.

6-7 — a.m. 4 miles easy, p.m. 2 x 800 meters with 800 meter recovery. total for day 6 miles.

total for the week 42 miles


6-8 — 1 mile race 4:32.4, 880 race 2:04.9. total for day 3 miles.

6-9 — rest day

6-10 — a.m. 4 miles steady, p.m. 6 miles. total for day 10 miles.

6-11 — a.m. 4 miles, p.m. 4 x 400 with 400 meter recovery. total for day 6 miles.

6-12 — 1 mile race 4:32.6, 880 race 2:12, total for day 3 miles.

6-13 — a.m. 4 miles steady, p.m. 4 miles steady. total for day 8 miles.

6-14 — rest day

total for week 30 miles


6-15 — 15.2 miles race - 1:30:45

6-16 — a.m. 4 miles, p.m. 2 x 800 with 800 recovery. total for day 6 miles.

6-17 — a.m. 4 miles easy, p.m. 2 miles hard. total for day 6 miles.

6-18 — a.m. 4 miles, p.m. 4 x 400 with 400 recovery. total for day 6 miles.

6-19 — p.m. 1 mile race - 4:33.4, 4 miles hard. total for day 5 miles.

6-20 — p.m. 4 miles

6-21 — a.m. 4 miles hard, p.m. 4 x 800, 8 mile day.

total for week 50 miles

6-22 — a.m. 4 miles, p.m. 4 x 800 with 800 recovery. total for day 6 miles.

6-23 — p.m. 8 miles hard.

6-24 — a.m. 4 miles, p.m. 4 x 400 with 400 recovery. total for day 6 miles.

6-25 — a.m. 4 miles, p.m. 2 miles easy. total for day 6 miles.

6-26 — p.m. 1 mile race 4:45. total for day 2 miles.

6-27 — a.m. 4 miles, p.m. 4 miles. total for day 8 miles.

6-28 — a.m. 4 miles, 2 x 800 with 800 recovery. total for day 6 miles.

total for week 42 miles


6-29 — p.m. 6 miles.

6-30 — p.m. 6 miles.

7-1 — p.m. 6 miles.

7-2 — a.m. 4 miles, p.m. 4 miles. total for day 8 miles.

7-3 — p.m. 4 miles.

7-4 — a.m. 6 miles.

7-5 — p.m. 6 miles.

total for week 42 miles


7-6 — p.m. 6 miles - hard.

7-7 — a.m. 4 miles, p.m. 6 miles. total for day 10 miles.

7-8 — a.m. 4 miles, 4 x 400 with 400 recovery. total for day 6 miles.

7-9 — a.m. 4 miles, p.m. 2 x 800 with 800 recovery. total for day 6 miles.

7-10 — p.m. 1 mile race 4:44.4. total for day 2 miles.

7-11 — a.m. 4 miles, p.m. 2 miles hard. total for day 6 miles.

7-12 — a.m. 6 miles, p.m. 2 x 800 with 800 recovery. total for day 8 miles.

total for week 44 miles


7-13 — a.m. 4 miles easy. total for day 6 miles.

7-14 — a.m. 5 miles, 3 x 800 with 800 recovery. total for day 8 miles.

7-15 — p.m. 3 mile race 16:04.

7-16 — p.m. 4 x 800 with 800 recovery. total for day 4 miles.

7-17 — p.m. 1 mile easy, 4 x 400 with 400 recovery. total for day 4 miles.

7-18 — p.m. 1 mile easy, 8 x 200 with 200 recovery, 2 mile cool down. total for day 5 miles.

7-19 — rest day.

total for week 30 miles

7-20 — p.m. 4 miles race 4:47, 880 race 2:04. total for day 6 miles.

7-21 — p.m. 2 mile race 10:18.

7-22 — a.m. 5 miles and 5 miles, p.m. 5 miles. total for day 15 miles.

7-23 — a.m. 5 miles and 5 miles, p.m. 5 miles. total for day 15 miles.

7-24 — a.m. 5 miles and 5 miles, p.m. 5 miles. total for day 15 miles.

7-25 — a.m. 5 miles and 7 miles, p.m. 5 miles. total for day 17 miles.

7-26 — a.m. 5 miles and 5 miles, p.m. 5 miles. total for day 15 miles.

total for week 82 miles

7-27 — 3 mile race 16:42.

7-28 — a.m. 6 miles.

7-29 — a.m. 6 miles, p.m. 4 miles. total for day 3 miles.

7-30 — p.m. 6 miles.

7-31 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-1 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-2 — a.m. 10 miles.

total for week 55 miles


8-3 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-4 — rest day

8-5 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-6 — a.m. 10 miles.

8-7 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-8 — a.m. 5 miles.

8-9 — rest day.

total for week 45 miles


8-10 — 4 mile race 23:46. total for day 5 miles.

8-11 — a.m. 10 miles.

8-12 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-13 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-14 — a.m. 10 miles - 60 minutes.

8-15 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-16 — p.m. 5 miles.

total for week 60 miles

8-17 — a.m. 4 miles, p.m. 6 miles. total for day 9 miles.

8-18 — a.m. 10 miles.

8-19 — a.m. 5 miles, p.m. 5 miles. total for day 10 miles.

8-20 — a.m. 6 miles, p.m. 4 miles. total for day 10 miles.

8-21 — a.m. 6 miles, p.m. 5 miles. total for day 10 miles.

8-22 — a.m. 4 miles, p.m. 5 miles. total for day 9 miles.

8-23 — a.m. 5 miles.

total for the week 63 miles


8-24 — a.m. 4 mile race 23:10. total for day 5 miles.

8-25 — a.m. 10 miles, p.m. 3 miles. total for day 6 miles.


Total miles run: 603. Ran 80 out of a possible 86 days. Averaged 7.5 miles per day for days run. Went on to win 12 out of 13 races that fall for Lennox High School Cross-Country, including conference, regional, and state titles.

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