Workout of the Day
10 x 150m
Splits: 20.3, 20.9, 19.5, 20.4, 19.9, 19.4, 19.5, 19.4, 18.9, 18.4
Recovery: 75" rec. between each rep
Alan Webb — Sept. 13th, 2010
Context & Details
Alan performed this session roughly 2 weeks before the 5th Ave Mile in 2010. He took 4th there in 3:53.7.
This is an impressive and potent speed endurance session. All the reps are between 55" - 50" 400m speed.
And relative to the intensity of the 150s, the rest interval is almost nothing. Essentially, this simulates running a world class 1500m but with small breaks.
I have to admit, this is an intelligently designed and effective speed endurance session for a miler.
Alan shows his class on the final 2 reps where he drills them at sub-19, which most likely, knowing Alan, is from a standing start. And he makes the workout all the more remarkable.