HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 photo:  bernews

photo: bernews

2 x 4 Miles

Splits:  

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."

 

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