Workout of the Day
2 x (1600m, 1200m, 800m, 400m)
Set #1 — 5:12 / 3:53 / 2:31 / 67.9
Set #2 — 5:11 / 3:47 / 2:27 / 66.3
Recovery: 400m jog after each rep.
Context & Details
Julia, Kristen, and Karlee have been fast friends for many years. They're each accomplished sub-elite runners in their own right and bring something unique to the table. Julia, the steeplechaser. Kristen, the 5K runner. And Karlee's best event, the 10K. They compliment each other well as training partners and are all tough as nails.
This session came in the heart of cross country and fall road race season of 2013. The design was mile reps at 5K pace and then systematically cutting down from there. Ideally, the second set is faster than the first. This construct offers the signaling to the athlete that despite the perceived difficulty of the activity, there is always a little more they can give. As recorded by the splits, they achieved the intent of the day.
The splits and session don't scream amazing, but they are not slow by any means. Lest we forget, most of training is rather mundane. And to invoke the words of songwriter Rufus Wainwright, "I like to make the mundane fabulous whenever I can," which these ladies did this session and often throughout my tenure as their coach.