Strict instructions

A typical week this summer for Ben Slingerland included strenuous workouts dictated by Georgetown's coach:

Monday Five shuttle runs or suicides. Five markers set up five yards apart, with the last one posted 25 yards away. Run to one marker and back, then the next marker and back until reaching the last marker. And repeat. The target time was 35 seconds, with a 90-second rest between each shuttle run.

Tuesday Interval runs. One 600-yard (1 1/2 times around the track) run in two minutes to 2:15, a three-minute break; a 400-yard (one time around the track) run in 65 to 75 seconds, then a 90-second rest; six 200s (halfway around the track) in 33 seconds, with 45-second breaks; a 400, and then one final 600.

Wednesday A 60-minute run.

Thursday Rest day.

Friday Back to shuttle runs.

Saturday Run 12 100-meter intervals, and usually play a pickup soccer game.

Extras Slingerland also mixed in three days of weight lifting, with most exercises focusing on building his core muscle groups — legs, abs, and back. The routine was heavy on squats, leg presses, leg curls, and calf