HIGH PERFORMANCE WEST

WOTD

Workout of the Day

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3 x 1 Mile + 4 x 300m

Splits: 

1 Mile: 5:19.8, 5:11.6, 5:01.2
300m: 46.2, 46.7, 47.3, 47.7

Recovery: 4' after 1 Mile. 3' after 300m reps.

Eleanor Fulton — Dec 21st, 2016

 

Context & Details 

Eleanor was just weeks removed from a top-35 showing at the USATF Club XC Championships, where she helped the High Performance West Women's Elite team to runner-up honors. Running 6K cross country isn't a middle distance runner's idea of fun, but her training that fall supported the over-distance effort as she was the strongest she'd ever been in her career. 

This session was designed as an aggressive cutdown effort. 5:20, 5:10, 5:00 were the targets for the 1 mile reps, which would correlate to her approximate 10K, 5K, 3K race pace at the time, respectively. The 300m reps were at 800m effort. 

Here, the desired effect was to see how she handled this wide, and difficult, range of pace work with an honest work volume of nearly 4 miles. Eleanor had been building her work capacity on the track and in the weightroom that fall and my hunch was she ready to meet the demands of this robust session. Which she did, in fine fashion. 

Her ability that day to perform the session as detailed without going to the bottom of the well was evidence she was ready for the upcoming indoor season less than a few weeks away. I was confident in her progress and aptitude to compete at a national class level but after this session, more importantly, so was she.

 

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