Workout of the Day
3 x (400m, 300m, 200m, 100m) + 2 x 1K flush
Set #1 — 63.1, 48.1, 28.4, 12.3
Set #2 — 63.6, 47.3, 27.6, 12.9
Set #3 — 65.0, 46.2, 26.2, 12.7
1,000m — 3:36.7, 3:34.6
Recovery: 3' after each rep. 6' between sets. 2' between flush 1Ks
McKayla Fricker — Feb. 15th, 2016
Context & Details
Simple. Fast. Effective.
That was the aim of this session for McKayla. She was about a month out from a 4th place finish at the 2016 USATF Indoor Championships in the 800m when she ran this workout.
The breakdown started at 1500m pace for the 400m and progressively descended down in pace to a sprint for the 100m reps. Three minutes rest was roughly 80% - 85% recovery for her at the time. Recovery was near compete, but just not enough to force her into running at progressively faster paces under increasing fatigue, much like race conditions.
The 1,000m aerobic flush reps after the breakdown sessions were designed to help springboard recovery as well as maintain the integrity of her aerobic capacity. It is only 7 minutes of aerobic work, but after 3 sets of honest running at critical speeds (1500m and faster), I deemed it the minimum required dosage to afford her the desired response.
There is not a lot of fancy footwork here, but the quality is true. And the more years I coach, the more I am a fan of aiming to keep it simple when asking athletes to run fast. And typically I've found this approach yields the best results. I guess that is why famed Villanova coach Jumbo Elliott deemed it wise to "Keep It Simple Stupid."