HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 3:56 Mexican miler Daniel Herrera of High Performance West Elite. 

3:56 Mexican miler Daniel Herrera of High Performance West Elite. 

4 x (3 x 800m)

Splits: 

Set #1 — 2:27.2, 2:26.1, 2:25.1
Set #2 — 2:24.6, 2:25.5, 2:23.0
Set #3 — 2:23.1, 2:23.3, 2:23.8
Set #4 — 2:21.6, 2:23.3, 2:23.1

Recovery: 200m in 90" between reps. 400m in 3.5' bewteen sets  

Daniel Herrera — Feb. 26th, 2016

 

Context & Details

This workout is an example of a broken lactate threshold session. 

I like these types of workouts because the athlete can run faster for the entirety of the workout, but still get a similar effect as running a 6 mile continuous tempo at a slightly slower clip. 

Had it been a 6 mile tempo the appropriate pace for Dan at this time was around 5:00 - 5:08/mile. However, since we broke it into chunks of 800m and he got a mini break, he then could manage a faster clip 71 - 72/400m for the reps run.

I am a fan of this approach because it encourages faster running by the athlete, which is precisely the business we are in on the track: running fast. And any opportunity afforded the athlete to run a faster speed relative for the type of effort asked, should be considered and thoughtfully employed.

 

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