Workout of the Day
3 x (4 x 400m) + 3 x 100m
Set #1: 88.5, 91.2, 93.7, 90.7
Set #2: 90.3, 90.8, 87.5, 87.4
Set #3: 89.6, 86.9, 89.1, 86.6
100m: 14.6, 13.9, 13.3
Recovery: 100m in 30" between 400m reps, 5' rec. between sets, 100m walk after 100m reps
McKayla Fricker — Sept. 27th, 2017
Context & Details
McKayla is a pure 800m runner. Her competitive range is 400m to 1,000m. Anything below or beyond is a stretch for her.
However, in the early preparation season, the 800m specialist can benefit from consistent exposure to aerobic / lactate threshold workbouts.
I decided to break this session up into 400m segments for a varieties of reasons, but mostly so she could set her mind to concentrate on one lap at a time. The 100m break in between the 400m reps are more of a "float" than an easy jog, but afford the athlete a quick enough break from the work repetition to recalibrate and focus solely on the next lap.
The best way to think about this workout is as a broken lactate threshold session. Each set is 2,000m of work, which if you're a fan of physiologist Stephen Seiler's research, correlates timewise to a sweet spot workload, which has significant impact.
The 100m reps at the end are purely speed maintenance in nature. Even in an early preparation period of training it is important to run fast, as there is potent competitive benefit from doing such year round. As the classic saying goes, "speed kills."