Workout of the Day
800m, 600m, 500m, 300m, 200m
Splits: 1:58.6, 1:27.25, 70.86, 41.65, 26.28
Recovery: 5' - 6' rec between each rep
Daniel Herrera — July 2nd, 2017
Context & Details
Daniel was about to embark on a quick European campaign in July of 2017. This was his last difficult workout before traveling across the Atlantic for as many races as he could find his way into.
It is a classic breakdown for the miler. Designed to start at current 1500m ability for the 800m rep, and ask him to run progressively faster and faster as the rep distances shorten.
This type of workout demands a lot from the athlete. It nears the physical and mental demands interpreted on race day. But Dan had done his homework. He spend 2 years of his life investing in a variety of areas of his craft which needed improving, such as basic foot speed, strength in the weight room, endurance from increased volumes of running, movement technique / sprinting mechanics, et cetera.
As I watched Daniel perform this workout I didn't take a step of his for granted.
He was on the track for only 24 minutes from the start of the 800m to the finish of the 200m, but it took him 24 months of focused, uninterrupted work to do what he did that day.
A hard earned privilege he, thankfully, didn't take for granted either.