Workout of the Day

 photo: Brett Guemmer

photo: Brett Guemmer

7.5 Mile Tempo + 2 x Circuit 

Splits: n/a

Recovery: n/a

Shalane Flanagan — Mid-May, 2008


Context & Details 

Coach John Cook is a genius. He is one of the more underappreciated minds in American distance coaching. 

In 2008, Cook coached Shalane to a bronze medal in the Women's 10,000m at the Olympic Games. 

I saw this Flotrack.org workout video in 2008 and it blew my mind. In fact, this video spark the genesis of the coach I've become today. After seeing this I had a stark realization that any training program which exclusively focuses on running miles and doing track workouts is grossly limited.

It took me almost 5 years of study and experimentation to figure out why Cook trained Shalane in this fashion. But now I get it and recognize Cook's brilliance. He was - and still is - so far a head of his time. A true master of craft. 

You can watch this phenomenally intelligent and sophisticated training session here. And if you're like me, you may watch and rewatch it for hours, if not years.


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