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10-15 minutes rest 2-3 miles easy 20 minutes warming-up 26 seconds 2J-3 minutes recovery 2nd day 3-5 minutes rest 35 yards 3rd day 440 yards interval 440 yards recovery 4th day 71 seconds 880 yards repetition athlete Bailey bend body callisthenics changing into spikes Chris Chataway coach competitors distance even-pace running Fartlek over country fast lap fast starts finish Franz Stampfl front runner half-mile home straight hours Fartlek Indoor training—callisthenics Kuts Landy lead leader McKenley metres miler miles easy Fartlek miles Fartlek miles repetition running minutes 440 yards minutes recovery lap minutes rest changing month 1st day muscles muscular Norris McWhirter performance physical positional runner quarter-mile racing speed recovery run repeated each week Rhoden Roger Bannister running from blocks Seven-day Schedule sprint sprinter starts from blocks stride tactics tape training schedule Vladimir Kuts Warming-down winning Wint x 440 yards yards interval running yards recovery lap yards repetition running Zatopek