HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 T-Roy Brown (right) shares a fun moment with his Portland State teammates after his then-school record in the Men's 3,000m run in 2014.

T-Roy Brown (right) shares a fun moment with his Portland State teammates after his then-school record in the Men's 3,000m run in 2014.

6 x 300m + 2 x 100m 

Splits:

300m reps — 44.7 / 43.6 / 43.7 / 44.0 / 44.11 / 44.43
100m reps — 12.57 / 12.57 

Recovery: 300m jog in 2' after each rep.

T-Roy Brown — May 5th, 2015

 

Context & Details

I introduced T-Roy a month ago. He was a strong, competitive, and versatile athlete I coached at Portland State University.

This session was a tune up about ten days out before the Big Sky Conference Championships. T-Roy was slated to compete in the 800m and 1500m races. That is an honest double. The first day is an 800m prelim, then the next day, if the athlete successfully makes it out of the rounds, a 1500m final and 800m in the same day. 

The design was intended to expose T-Roy to roughly 800m race pace for the 300m reps, but with increasingly incomplete rest. By this point in the season T-Roy had been racing regularly and was well calibrated to the rigors of competition. So my thought was to maintain the specific tolerance he had built up with this maintenance session. Nothing wild or crazy. Just good clean fun running at a faster clip with a roughly 1:2 work to rest ratio. 

The 100m reps were added on to let T-Roy open up and run at full speed. Sprinting can enhance a runner in a variety of ways.  But for T-Roy I had two main desired outcomes. I knew two by 100m sprints would make him feel good, but they would also cap the session in a positive way both for the physiology of the organism as well as the psychology of this excited young man who couldn't wait to race.

 

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