Workout of the Day — Trent Phelps

2000 meters + 2 x (5 x 300 meters) 

Splits: 5:45, 45-sec average for 300 meter reps

Recovery: 4 minutes between 2000 meters and 300 meter reps. 100 meters easy jogging between 300 meter reps and 500 meters easy jogging between sets. 

Trent Phelps, April 2018

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Trent Phelps is our school record holder for the 1500 meters, Mile, 3000 meters, and 3000 meter steeplechase. He is one of the most competitive athletes that I have ever coached and is part of the transformation of our men’s program that went from a regional doormat to 18th at the NCAA National Championships.

This workout doesn’t seem to tough on paper…but when you analyze the paces it is a pretty tough session.

The 2000 meter rep is run at goal 5km pace…for Trent, a true 1500-3000 meter runner, that’s a long ways to go at a ‘converted’ goal 5km pace. I assigned 70-71/400 meters, which would have put him at 4:40-4:44 through the mile. He came through on this rep at 4:39…basically spot-on, and then closed in a 65 second lap…

After a short 4 minutes rest he had 2 x (5 x 300 meters) with a short 100 meter jog between the reps and a 500 meter jog between the sets. However, these reps are at sub 1500 meter goal pace. For Trent, the assignment was 44-46 seconds…he averaged 45 seconds for the session.

For a guy that is training to run an NCAA-caliber 1500 meters and 3000 meter steeplechase, this combined a little strength with a lot of speed…the perfect combination for a 1500-3000 meter guy.

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