HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 Alan Webb leads the pack in the qualifying rounds of the Men's 1500m at the 2009 US Outdoor Track & Field Championships.   Photo courtesy of  Michael Scott

Alan Webb leads the pack in the qualifying rounds of the Men's 1500m at the 2009 US Outdoor Track & Field Championships. 

Photo courtesy of Michael Scott

3 x 800m Broken Threshold + 3 x (400m/300m/200m) Progressive Breakdowns

3 x 800m + 3 x (400m/300m/200m)

Splits:

  • Threshold 800m reps — 2:16, 2:10, 2:08
  • Breakdown Set 1 — 62.37 / 44.82 / 28.43
  • Breakdown Set 2 — 57.72 / 42.68 / 28.68
  • Breakdown Set 3 — 55.58 / 41.71 / 27.28

Recovery: 75" rest after Threshold 800m reps. 100m jog after each rep in a 4/3/2 set. 5:00 jogging between each set of work. 

Alan Webb — July 3rd, 2013

 

Context & Details 

This might be the first workout I wrote for Alan as his coach. 

At the time, he was targeting racing a few late summer US road races instead of heading to Europe to chase times on the track far away from home. He had a 1-year-old daughter then and didn't want to leave his wife alone with her. 

This workout is what I call a speed-stamina session. Here the emphasis is on running at quickening speeds with hyper short recovery within a set of work. Longer rest between sets. Repeat.

The 3 x 800m Threshold was a broken tempo effort done as a preface to maintain the integrity of his aerobic capacity, but not unduly tax him. For the 100m rest interval of the 4/3/2 breakdowns, Alan jogged those in about 25 seconds each. He had just left training with Bowerman TC and Coach Schumacher, so he was still pretty dang fit. And back then, these paces weren't too difficult for him. More than anything this session was composed for he and I to get a sense of where he was and how to sculpt his training as he transitioned into training for the triathlon.

 

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