First posted in 1996

Profile:

Name: Mike Scofield

Born: April 16, 1954, in London, England

Submasters achievements: Ran London Marathon (1982) in 3 hours, 10 minutes. Other bests: 400m in 56.9 (two days after London Marathon!), 800m in 2:04.9 (1984) and 1500m in 4:28.4 (1982). Also: 5000m in 27:55 (1987), 10K in 56:30 (1987), half-marathon in 77:49 (1984) and 20K in 2:01:20 (1987).

Masters achievements: Best as a vet in 400m is 57.3 (1995) and in 800m, 2:07.3 (1994)

Trivia: Mike is joint manager of the Milton Keynes AC in the United Kingdom, runners-up in the Eastern Veterans T&F League (1995).

WARMUP DRILLS

Before all sessions: 2-mile warmup run followed by stretching and sprint drills:

2x40m high knee lifting straight into 60m hard strides. Walk back.

2x40m heels kicked to backside, looking for real speed, arms working hard. Again straight into 60m hard strides.

2x40m high knee skips -- driving hard with arms and leading knee, trying to hang in the air -- alternate legs. Again 60m hard stride.

1x120m wind up sprint -- starting easy, getting faster all the way.

SAMPLE WORKOUTS

2x4x300m -- 46 sec average, easy walk 300m recovery and 12 minutes between sets.

8x200m -- average 28 sec -- again, slow walk recovery -- then die in corner somewhere near the track!