HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 Nicole Blood shown sbove competing for HPW during the 2015 cross country season.

Nicole Blood shown sbove competing for HPW during the 2015 cross country season.

1 x 3K, 2 x 800m, 1 x 1 Mile, 2 x 800m, 1 x 1 Mile

Splits:  

3,000m — 9:59
800m Set #1 — 2:33, 2:32 
1 Mile #1 — 5:18
800m Set #2— 2:33, 2:32
1 Mile #2 — 5:16

Recovery: 400m jog after each rep

Nicole Blood — January 6th, 2016

 

Context & Details

This was designed to be a basic specific stamina session for the 3K/5K runner, as Nicole was training to become at the time.

The 3,000m rep was meant to be on the more difficult side of lactate threshold (roughly 8K-6K race pace), for her to prep her for the latter reps which were written at roughly goal/date 5K pace. It was bitterly cold that winter day so that added an element of difficulty to the session, but being from upstate New York, Nicole ran unfazed by the brisk weather. 

At this time in early 2016, Nicole was all in and preparing to compete at the USA Indoor Championship in the 3K that March.

This session added up to roughly 6 miles of quality work all at 5: 20-mile pace or better. And in true Nicole Blood fashion she made this effort look effortless, even though her comment to me afterward was, "JMar, I was really working out there!" I did believe her. And so I replied "Time to get in shape!"

 

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