Designed for 10,000m - 1/2 Marathon runners
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Designed for 10,000m runners
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Designed for 5,000m & 10,000m runners
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Designed for Miler to 10,000m runners
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Designed for The Miler
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Designed for 800m runners
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800m, 600m, 500m, 300m, 200m
Splits: 1:58.6, 1:27.25, 70.86, 41.65, 26.28
Daniel Herrera — July 2nd, 2017
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5 Miles Steady
Splits: 6:06, 6:05, 6:03, 6:04, 6:05 = 30:13
Camelia Mayfield — May 6th, 2014
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7 x (400m, 300m)
Splits:
Set #1: 66.7, 50.3
Set #2: 65.2, 49.7
Set #3: 64.4, 48.6
Set #4: 64.2, 48.4
Set #5: 64.1, 48.4
Set #6: 63.8, 47.6
Set #7: 62.1, 44.3
Mary Cain — July 12th, 2013
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3 x (4 x 400m) + 3 x 100m
Splits:
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
McKayla Fricker — Sept. 27th, 2017
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400m, 300m, 200m
Splits: 47.6, 33.7, 23.0
University of Houston Men's Sprint Squad — April 2018
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2 x 200m, 300m - 250m - 200m - 150m - 100m, 2 x 400m
Splits:
200m: 26.4, 26.1
300m: 38.2
250m: 31.6
200m: 25.0
150m: 18.6
100m: 12.1
400m: 54.0, 53.3
Daniel Herrera — August 30th, 2017
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3 x 100m + 6 x 1 Mile
Splits:
100m: fast
1 Mile: 5:26, 5:27, 5:25, 5:16, 5:13, 5:14
Katie Mackey — January 2017
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The Lumberjack
4 x 400m, 10 minute tempo, 4 x 400m, 10 minute tempo, 4 x 400m
Northern Arizona University Men's XC — Oct. 2013
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3 x 400m + 1 x 200m
Splits:
400m: 61, 62, 59
200m: 29
Recovery: 4' after each rep.
Justine Fedronic — January 2017
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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
Eleanor Fulton — Dec 21st, 2016
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3x 600m/500m/400m/300m/200m
Splits:
Set #1: 1:49, 1:31, 70, 49, 31
Set #2: 1:48, 1:31, 69, 49, 30
Set #3: 1:43, 1:22, 66, 47, 29
Recovery: ~ 3' rec between each rep
Katie Mackey — Early February, 2017
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