Workout of the Day
100m, 150m, 200m, 300m, 200m, 150m, 100m
Splits: 14.1, 22.4, 28.4, 41.8, 27.8, 21.9, 12.0
Recovery: 90" up the ladder, 2.5' down the ladder after 300m rep
Ben Richardson, T-Roy Brown, Nathan Fleck, Neil Siebert — April 29th, 2014
Context & Details
Coaching this group of young men was so much fun. Looking back, I realize how blessed I was to work with such earnest and upstanding student-athletes while at Portland State University. These fond memories of athletes past are the true currency of coaching, in fact, they're better than gold, they're priceless.
These guys were about 2 weeks out from the conference meet and all slated to compete in either the 800m, 1500m, or both. Their collective PBs at the time ranged from 1:55 - 1:52 for the 800m and 3:56 - 3:51 for 1500m. We were in the heart of the collegiate racing season as well, so nearly every weekend was a meet. Luckily, these guys loved competition, as true middle distance runners do, so over-racing was not in their vocabulary.
This was a speed endurance ladder designed to help them stay sharp, without over taxing them as they were all coming off a race from the previous weekend with another one on the docket a few days away. The workout starts at 800m tempo on the way up the ladder and the rest kept short, given the distances covered on each rep is not long. At the 300m rep, the speed of play picks up as does the rest by 60 seconds to accommodate for the increase of pace.
The paces are relatively modest on purpose. I wanted them to exercise control rather than race in practice. My attempt was create a space for them to get better by moving with more control at the prescribed paces rather than running at faster speeds but compromising form and fluidity. On the track, the intangible elements of "fluidity and rhythm" of running do make a difference come race day. Although there is not a lot of object evidence to measure the specifics of what a fluid and rhythmic movement pattern is for the middle distance athlete, the coach's eye knows it when she/he sees it.
And on this day, these guys had it.