Workout of the Day

kara g.png

3 x 3 Miles 


Set #1 — 5:18, 5:15, 5:12 = 15:46
Set #2 — 5:18, 5:17, 5:15 = 15:50
Set #3 — 5:20, 5:22, 5:17 = 16:00

Recovery: 3' after each rep.

Kara Goucher — Oct. 30th, 2012 


Context & Details

If memory serves, I believe Kara was in a base phase of sorts coming off the Olympic Marathon in London in 2012 at the time of this workout, although I can't remember what target race was on the horizon for her. Perhaps she was "'getting in shape to get in shape" as they say.

This is a classic of a textbook Schumacher aerobic strength session. Stout volume, hyper short recovery, and an honest pace. 

Considering the Olympic Marathon was roughly 2 months in the rearview mirror at this point, this had to be one of Kara's first workouts since that effort.

With that considered, it makes it all the more impressive. But that is what the greats do, they make extraordinary look ordinary, as Kara has done so many times. 


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


Jonathan Marcus