Workout of the Day
2 x (2 x 800m) / 4 x 400m / 4 x 200m
800m Set #1 — 2:41.1 / 2:40.6
800m Set #2— 2:39.1 / 2:40.9
400m — 73.3 / 74.5 / 74.7 / 73.9
200m — 35.1 / 36.2 / 34.9 / 31.5
Recovery: 200m jog between reps within a set and 400m jog between sets
Amber Rozcicha + Camelia Mayfield — May 30th, 2013
Context & Details
With the collegiate season freshly concluded for Amber and Camelia (both Vikings at Portland State University where I coached), each itched for one final race. They opted for a 5,000m at the Portland Track Festival in mid-June. Both eyed breaking 17:00 for the first time.
This session provides swift, crisp exposure to the spectrum of paces a 5K athlete I think should be very familiar with, namely 5K race pace, 3K race pace, and Mile race pace. Just over 10 minutes are spent familiarizing oneself with intended 5K rhythms, and there is a mile's worth of work of 3K speeds, culminating with over 2 minutes at mile effort. I've found it is a moderate session which elicits a useful stimulus, but if run at the intended tempos is not too severe to require a long recovery penalty post workout. Athletes I've coached (who are ready to handle this type of volume of quality in late season) usually bounce back within 1.5 - 3 days from the workout.
I think of it as a Goldilocks Session: not too hard, not too easy, just right. Hopefully, like the competitive circumstances present to an athlete come race day.