3 miles tempo run + 2 x (5 x 300 meters)
Tempo Splits: 5:16, 5:15, 5:11 (15:43)
300 meter Splits: 52.74, 51.66, 51.30, 50.88, 51.40, 50.38, 50.88, 49.59, 49.74, 48.84
Recovery: 900 meter jog between tempo and 300 meter sets; 100 meter jog between 300 meter reps.
Andrew Curry, Trent Phelps, Stetson Rayas, May 2018
This workout was completed just this past weekend by the guys who have qualified for the NCAA Outdoor Track and Field Championships. The rest of the team is currently peaking for the Christian College Championships, but with the NCAA Championships two weeks later, these guys are having to train through and hold off on the taper for another 10-12 days.
The session is simple. 3 miles easy tempo to keep the aerobic-side of things going and then some rhythm 300 meter reps with very short recovery. These guys need the perfect balance of strength and speed and I feel like this session does just that for them at this time of the year.
What impresses me the most with these guys is how they handle each session thrown at them; the instructions were to take as long as needed on the 100-meter jog between the 300 meter reps, but to keep it moving; they took just a scant 32-34 seconds each time. As their tempo increased, their rest decreased.
These guys are fit and they are going to show that at the NCAA Outdoor Track and Field Championships in just three short weeks.