Workout of the Day


8 x 400m, 4 x 300m, 2 x 200m


400m — 57.4 56.4 55.8 54.8 /  55.2 54.3 53.5 53.7
300m — 43.5 / 43.3 / 39.4 / 38.1 
200m — 25.4 25.1

Recovery: 2' between each rep. 5' between each set. 

Alan Webb — July 12th, 2005


Context & Details 

Two thousand five might have been Alan's finest year outside of the historic 2007 season. He was healthy, competing boldly, in the conversation to win any race he started, and single handedly gave American middle distance running a pulse on the international stage.

This session came shortly after Alan won his 2nd of three USATF 1500m titles at the 2005 Outdoor Championships in late June. A little before that championship meet he set what was at the time, the American record in the 2 Mile (8:11) at the Prefontaine Classic, breaking Bob Kennedy's standard. 

He left one comment recapping this workout, "Easy."


Later that summer he ran to personal bests (at that point in his career) of 3:32 for 1500m, 3:48 for 1 Mile, and 13:10 for 5,000m.  

Easy, right?


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

Jonathan Marcus