Workout of the Day
2 x 4 Miles
4 Mile # 1: 5:14, 5:01, 5:03, 4:59 = 20:17
4 Mile # 2: 4:57, 4:55, 4:51, 4:23 = 19:06
Recovery: 5' rest between reps
Diriba Degefa — June 26th, 2013
Context & Details
Diriba had just finished up a spring track season and was now readying for a summer road race campaign which would consist of road miles all the way up to half-marathons.
This was his first workout back after a transition week of just easy running which came at the conclusion of his North American outdoor track season.
The instructions were pretty loose for this session. I advised him to run the first 4 Miles at roughly 5-minute pace and the second only "a little faster."
He performed it on the track, without a watch. I only offered every 800m spilt as a guide. On the final 1 Mile he got after it, dropping a 4:23.
Afterwards, I asked him why he elected to accelerate so sharply for the final mile of the second 4 mile tempo.
He replied, "Always, at the end of race, you must be ready to push, push, push, until there is no more. It is the only way."