Workout of the Day

1:47 800m man, Nathan Fleck, of High Performance West Elite.

1:47 800m man, Nathan Fleck, of High Performance West Elite.

(50m, 100m, 150m, 200m, 250m) + (50m, 100m, 150m, 200m)


Set #1 — 6.00, 12.55, 19.07, 25.11, 35.03
Set #2 — 6.43, 12.80, 19.40, 24.86

Recovery: 3' rest between reps. 7' rest between sets

Nathan Fleck — March 7th, 2018


Context & Details

This workout happened yesterday. It is hot off the stopwatch.

It was a speed endurance session designed for the pure breed 800m athlete, which Nathan is. The aim here is to start fast and stay fast. Recovery is as needed, decided by the athlete during the session. My rule when sprinting is to allow the athlete to determine when to commence the upcoming rep. The only guiding remark I offer is, "make sure each rep is of the absolute highest quality — no junk."

It was a promising session for Nathan. I've been working with him for four years now, and this is the fastest he has ever run in early March. We both left the track optimistic about his progress, the session itself, and the upcoming outdoor season. Only time, and Nathan's actions in competitions on the track this year, will affairm or refute the validity of our enthusiasm these final days before the Ides of March. 


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

Jonathan Marcus