HIGH PERFORMANCE WEST

WOTD

Workout of the Day

  McKayla Fricker , owner of a 800m best of 2:00.81, has qualified for every USATF Championship meet (indoor & outdoor; 2015 - 2017) since turning pro.

McKayla Fricker, owner of a 800m best of 2:00.81, has qualified for every USATF Championship meet (indoor & outdoor; 2015 - 2017) since turning pro.

220m Breakdowns

220m / 200m / 180m / 160m / 150m / 140m / 120m / 100m / 80m / 60m

Splits: 34.9231.0026.1822.90 / 19.85 / 18.82 / 15.65 / 13.36 / 10.42 / 7.86

Recovery: 3:00 - 3:30 walk jog as need to feel 90%+ recovered

McKayla Fricker — Jan. 11th, 2016

Context & Details 

McKayla is a pure 800m athlete. And she thrives off speed work (which for simply of syntax I classify as any running done at 800m pace or faster). Speed work and sprinting is a steady part of her programing year round. This type of session is a staple. Although throughout the season the specifics of the composition may change, the theme is familiar. 

The design of this session is to run progressively faster each rep as the distance shortens. Aiming to practice running faster and faster as metabolic fatigue builds. Recovery is full and near complete because this session produces a high CNS (Central Nervous System) load since she is coordinating her limbs quickly and producing force very rapidly on each rep. Her mind needs to clear so she can express power well on each rep without an overload of cognitive fatigue.

The total volume for this session is 1,410m, a hearty dose of speed work — that's no joke!

 

Any questions? I'm happy to answer. You can send me a Direct Message on Twitter or email me at jmarcus.hpw@gmail.com

Thx // jm

Jonathan Marcus