800m / 3 x 400m / 300m / 200m / 150m / 100m
Splits: 1:59.98 / 56.08, 56.96, 57.47 / 43.50 / 26.24 / 18.86 / 12.64
T-Roy Brown — Feb. 20th, 2015
Read More
150m / 200m / 150m / 300m / 150m
Splits: 16.5 / 22.6 / 16.5 / 36.1 / 16.5
Nick Symmonds — May 28th, 2012
Read More
4 Mile Tempo + 2 x 2 Mile
Splits:
4 Mile — 5:35 + 5:35 + 5:30 + 5:20 = 22:00
2 Mile — 5:26 + 5:26 = 10:52
2 Mile — 5:25 + 5:15 = 10:40
Natosha Rogers — April 13th, 2017
Read More
4 x 400m / 3 x 400m / 2 x 400m Cutdowns
Splits:
4 x 400m Set — 58.0
3 x 400m Set — 57.0
2 x 400m Set — 56.0
Tommy Schmitz — May 8th, 2014
Read More
5 Mile / 3 Mile / 1.5 Mile
Splits:
5 Mile — 5:35 + 5:31 + 5:32 + 5:33 + 5:31 = 22:42
3 Mile — 5:23 + 5:26 + 5:25 = 16:14
1.5 Mile — 5:04 + 2:29 = 7:33
Tara Welling — January 30th, 2016
Read More
3,000m @ 97% PB + 3 x 800m cutodwn + 4 x 300m @ 1M + 2K Tempo
Splits:
3,000m — 9:53.69
800m reps — 2:35 / 2:29 / 2:16
300m reps — 55.65 / 52.07 / 52.76 / 49.53
2K Tempo — 7:16
Anna Connor — November 4th, 2015
Read More
6 x 1,000m w. 500m rec.
Splits: 2:26 / 2:28 / 2:26 / 2:27 / 2:26 / 2:25
Galen Rupp — July 13th, 2013
Read More
2 x (10 x 300m @ 5K w. 100m rec.)
Splits:
Set 1 — 47.47 / 49.18 / 49.51 / 50.82 / 50.50 / 50.14 / 50.14 / 50.11 / 49.50 / 49.90
Set 2 — 46.96 / 49.72 / 49.07 / 49.86 / 50.68 / 48.68 / 4947 / 48.67 / 48.39 / 48.11
Daniel Herrera — Jan. 15th, 2017
Read More
2 x (8 x 400m @ 5% faster than 3K)
Splits:
Set 1 — 65.84 / 64.67 / 65.00 / 65.50 / 65.63 / 65.71 / 64.89 / 63.97
Set 2 — 67.07 / 64.81 / 64.42 / 63.94 / 63.11 / 63.32 / 63.18 / 62.04
Jose Macias — Mar. 22nd, 2017
Read More
1200m Cut-Up / 4 x 400m / 1200m Cutdown / 4 x 300m
1 x 1200m / 4 x 400m / 1 x 1200m / 4 x 300m
Splits:
1200m cut-up — 58.66 + 60.25 + 64.47 = 3:03.38
400m reps — 61.04 / 61.97 / 61.50 / 61.15
200m cutdown — 63.32 + 60.57 + 57.86 = 3:01.75
300m reps — 44.72 / 44.96 / 44.28 / 44.18 / 42.13*
Alan Webb, Chris Solinsky, Matt Tegenkamp — June 4th, 2013
Read More
3x2000m @ 5K + 4x1000m @ 3K
Splits:
2,000m reps — 6:21 / 6:21 / 6:24
1,000m reps — 3:02 / 3:03 / 3:02 / 3:03
Tara Welling — Jan. 27th, 2016
Read More
3 x 800m Broken Threshold + 3 x (400m/300m/200m) Progressive Breakdowns
3 x 800m + 3 x (400m/300m/200m)
Splits:
Threshold 800m reps — 2:16, 2:10, 2:08
Breakdown Set 1 — 62.37 / 44.82 / 28.43
Breakdown Set 2 — 57.72 / 42.68 / 28.68
Breakdown Set 3 — 55.58 / 41.71 / 27.28
Alan Webb — July 3rd, 2013
Read More
220m Breakdowns
220m / 200m / 180m / 160m / 150m / 140m / 120m / 100m / 80m / 60m
Splits: 34.92 / 31.0 / 26.18 / 22.90 / 19.85 / 18.82 / 15.65 / 13.36 / 10.42 / 7.86
McKayla Fricker — Jan. 11th, 2016
Read More
1500m—800m—3x400m breakdown + Tempo Miles Mix
1 x 1500m / 1 Mile Tempo / 1 x 800m / 1 Mile Tempo / 3 x 400m / 1 Mile Tempo
Splits: 4:29.48 / 5:40 / 2:16.65 / 5:33 / 63.40, 64.00, 65.14 / 5:18
Nicole Blood — Feb. 24th, 2016
Read More