HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 Anna Connor leading Section 2 of the Women's 1K at the 2017 UW Preview. Photo:  How Lao

Anna Connor leading Section 2 of the Women's 1K at the 2017 UW Preview. Photo: How Lao

2 Mile, 1 Mile, 2 Mile, 1 Mile

Splits:  10:44, 5:13, 10:49, 5:04

Recovery: 400m jog after each rep in 3' - 4'

Anna Connor — Oct. 29th, 2015

 

Context & Details 

For the miler, this a stout lactate threshold session (15K pace or faster). It is grueling work. It takes just as much grit as it does fitness to complete.

This was designed for Anna with 2 Mile reps performed at 10K effort and the 1 Mile segments at 5K effort. It was one of her most impressive workouts since I'd been working with her up until that point. A strength session of this nature stretched her abilities to the max, being far outside her skill set, which tends to be 1500m and faster work. But this limiting factor needed to be addressed to develop her competitiveness. And as usual, Anna was up for the challenge. It is one reason why she is a joy to coach.

With all that said, sometimes it is worth remembering that the athlete being up for the challenge of getting better is just as important, if not more, than the workout prescription itself. That impulse to improve, an endless need to test one's limits are the hallmark of any champion, either already established or in the making. And it is something which we mustn't forget to give equal merit to as the record of the stopwatch. I'm speaking, of course, about that key determining element called heart.

 

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