Workout of the Day

T-Roy Brown (far right) was anchor leg on the Portland State Distance Medley Relay record setting team in 2015. 

T-Roy Brown (far right) was anchor leg on the Portland State Distance Medley Relay record setting team in 2015. 

3 x 800m / 1 x 1 Mile / 3 x 300m / 3 x 150m


800m reps — 2:10.3 2:05.3 2:03.6
1 Mile — 5:01.6
300m reps — 41.1 39.9 / 39.6
150m reps — 18.5 18.6 / 18.8 

Recovery: 400m jog after 800m and 1 Mile reps. Full recovery after 300m & 150m reps.

T-Roy Brown — April 21st, 2015


Context & Details

There is a lot I like about this session. It had a little bit of everything, a truly multi-paced session. I hope Bowerman would be proud of this interpretation of his philosophy. I had fun designing it and T-Roy enjoyed performing it, so right away it was a win-win. 

The 800m reps were designed to be a progressive cutdown from 3,000m effort to 1 Mile effort. I didn't offer specific paces on this part. Instead, I let T-Roy give his expression of my instruction as best he could that day. The mile was a simple threshold effort to allow him a light aerobic reboot. On the 300m reps he got a little spicy, running 800m speed, and finally sprinting as best he could on the 150m reps.

T-Roy was about 3 weeks away from the outdoor conference championships and was aiming to run the 1500m/800m double there. Seeing as T-Roy was only in his 2nd year as a track & field athlete (previously a Lacrosse player), he was still very young to championship races as well as the sport in general. But he was powerful, fast, strong, and competitive. He had a lot going for him. And this session was designed to set him up so he could compete confidently when the real racing began. 

I had wanted to afford T-Roy confidence that he could run any pace from 3,000m effort and down well. Conference championship races are a mixed bag. While the 800m are typically honest, the 1500m can be a sincere effort from the first step, or a sit-and-kick affair. The athlete has to be ready for any option. This session, compounded with several others that season, gave him the familiarity to race at the front, regardless of the early tempo, and go for it. He didn't always win, but he was always in the race competing to his fullest, and at the end of the day, that is all a coach can really ask of any athlete.

Any questions? I'm happy to answer. You can send me a Direct Message on Twitter or email me at
Thx //  jm

Jonathan Marcus