WOTD

1,000m, 600m, 400m, 200m

Splits: 2:27.6, 1:26.2, 56.1, 26.8

Bob Kennedy — June 13, 1996

3 x (1200m, 400m)

Splits: 

Set #1: 3:05.1, 58.5
Set #2: 3:00.8, 58.2
Set #3: 2:59.1, 57.5

Bob Kennedy — July 2nd, 1996

6 x 200m

Splits: 26.5, 26.9, 26.8, 26.8, 26.5, 26.5

Nathan Fleck — June 13th, 2017

1 Mile + 2 x (4 x 1,000m)

Splits: 

1 Mile: 4:56.9
1,000m Set #1 : 3:31.1, 3:31.0, 3:32.0, 3:31.1
1,000m Set #2 : 3:30.8, 3:31.0, 3:28.7, 3:22.2

Eleanor Fulton — Nov 18th, 2017

3 x 150m, 1 x 400m

Splits: 

150m: 18.4, 18.1, 17.9
400m: 54.9

Daniel Herrera — June 6th, 2018

12 x 800m, 10 x 400m

Splits: 

800m: 2:13, 2:11, 2:13, 2:10, 2:11, 2:10, 2:10, 2:09, 2:11, 2:10, 2:09
400m: 64, 64, 63, 64, 62, 62, 61, 62, 61, 61

Eliud Kipchoge — August 22nd, 2017

4 x (500m, 300m, 200m)

Splits: 

Set #1: 1:33, 53, 33
Set #2: 1:33, 53, 33
Set #3: 1:36, 52, 33
Set #4: 1:28, 50, 32

Kristen Rohde & Karlee Coffey — July 31st, 2013

16 x 400m

Splits: 59.9, 59.7, 60.8, 60.6, 60.8, 59.8, 60.2, 60.4, 59.9, 59.7, 59.8, 59.2, 59.6, 59.5, 59.2, 58.4

Galen Rupp — July 17th, 2010

2 x (3 x 120m) + 300m, 200m, 2 x 100m, 200m, 300m

Splits: 

120m Set #1: 14.56, 13.60, 14.75
120m Set #2: 13.4, 14.36, 13.38
Ladder: 42.03, 25.54, 12.27, 12.07, 24.60, 38.88

Daniel Herrera — May 18th, 2018

800m, 500m, 400m, 300m

Splits: 1:44.45, 64.75, 52.59, 39.2

Taoufik Makhloufi — June 2015

3 x 1200m, 800m, 400m

Splits: 

Set #1: 3:46, 2:30, 70
Set #2: 3:48, 2:31, 69
Set #3: 3:51, 2:31, 79

Nicole Blood — March 29th, 2011

7.5 Mile Progression Tempo

Splits: 5:38, 5:30, 5:21, 5:11, 5:03, 4:58, 4:51, 2:24​​​​​​​​​​​​​​

Brian Barraza — Sept. 20th, 2014

6 x 1 Mile 

Splits: 4:54, 4:46, 4:46, 4:42, 4:32, 4:18

Alberto Salazar — Sept. 20th, 1977

100m, 150m, 200m, 300m, 200m, 150m, 100m

Splits: 14.1, 22.4, 29.4, 41.8, 27.8, 21.9, 12.0

Ben Richardson, T-Roy Brown, Nathan Fleck, Neil Siebert — April 29th, 2014

3 x (800m, 800m, 300m) + 4 x 150m

Splits: 

Set #1: 2:31.1, 2:31.2, 49.3
Set #2: 2:30.7, 2:31.2, 49.9
Set #3: 2:30.1, 2:24.8, 49.6
150m: 24.6, 24.3, 24.3, 24.1

Kristen Rohde — June 21st, 2014

4 x 1,000m + 1 x 400m 

Splits: 

1,000m: 2:54, 2:52, 2:50, 2:42
400m: 50.89
200m: 23

Boris Berian — June 19th, 2016

1 x 1,000m, 500m, 300m, 200m, 1 x 1,000m, 2 x (500m, 300m, 200m)

Splits: 

1,000m: 2:31.8
500m, 300m, 200m: 1:15.3, 42.8, 28.5
1,000m: 2:30.5
2 x 500m, 300m, 200m: 1:14.7, 42.7, 28.1 / 1:13.3, 41.8, 26.5  

Daniel Herrera — May 25th, 2018

3 x 400m

Splits: 55.50, 53.98, 56.37

Brenda Martinez — June 25th, 2016

500m, 300m, 200m, 100m + 250m 

Splits: 77.6, 45.1, 29.2, 12.6, 33.7

McKayla Fricker & Andrea Keklak — May 22nd, 2018

10 x 600m, 4 x 100m

Splits:

600m: 71 - 68 / 400m
100m: 12.5, 12.7, 12.5, 12.2

Andrew Wheating — March 23rd, 2010