Workout of the Day
5 x 1,000m, 4 x 400m, 6 x 200m
1,000m: 2:58, 2:59, 2:55, 2:56, 2:56
400m: 65.3, 67.7, 65.6, 63.7
200m: 26.1, 26.0, 27.6, 28.7, 29.5, 30.4
Recovery: 2' between 1Ks. 45" between 400m reps. 3' between sets and 200m reps
T-Roy Brown — March 24th, 2015
Context & Details
T-Roy was your catch all middle distance runner. He could compete at the Division 1 mid-major conference level in the 800m, 1500m, and 3,000m both flat and over barriers in the steeplechase. You can inspect his college best marks here.
This workout sat 4 days after his outdoor season opener, a 1500m rust buster (4:02) and a leg of the 4 x 400m (50 point). What I liked most about T-Roy is he was game for any race, including relays, at any meet. He just wanted to run fast and beat people.
Seeing as he was a versatile runner this workout runs a gambit. The 1Ks are at 5K pace, the 400m reps at 3K rhythm, and the 200s at faster than 800m speed. At this point in the season we weren't too sure what event to focus on as T-Roy was going on only his 2nd year of experience in competitive track & field ever. He didn't run track or cross country in high school. So he was very much still in an explore and discover mode.
But his 200m reps in this session did lend a clue. He had promising foot speed and the possible makings of a solid 800m athlete.
And that is where we ended up opting to focus that year — the 800m. His constitution couldn't sustain the volume of work to build competitive capacity for competent 1500m racing at the Big Sky Conference level, so because of this limitation combined with him being a newer athlete to competitive track & field made a focus on the 2-lapper the best call.
Plus, as mentioned earlier, he was a competitive sort who enjoyed running as fast as he could. A very useful disposition for the budding half miler.