Workout of the Day

 photo:  Harjanto Sumali

800m, 600m, 400m, 300m, 200m + 2.5 Mile Tempo

Splits: 2:02.6,1:28.0, 57.0, 39.3, 25.1 + 12:30

Recovery: 400m jog in 3’ - 4’ between each rep and 6’ - 8’ rec. before tempo

Daniel Herrera — May 7th, 2018


Context & Details 

Dan performed this breakdown 3 days before placing second at the Medtronic 1 Mile Road Race. It came at the end of a 6 week mesocycle of intense training which was subdivided into three 2 week mircocycles. The session also comes on the heels of a pacing assignment Dan had gamed up for at Payton Jordan in the men's high performance section of the 1500m. 

I like breakdown sessions for a variety of reasons. They are honest, potent, and - most importantly - fun. He is about to open up his outdoor season on the track and this was the final intense effort of the mesocycle before he toes the line at the USATF Distance Classic at Occidental College on May 17th, 2018.

This is the quickest Dan has ever done this breakdown in the 2.5 years I have been coaching him. To echo my favorite Pablo Picasso quote, it took him 30 minutes and 30 months to do this session. Meaning, what was performed on the day was a product not only of the moment but more so of many days, months, and years of steady, consistent, progressive training. 

And while to some it may look impressive in isolation, in context, it is just another brick in the wall. 


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