2 x 200 meters + 8000 meters tempo + 400 meters + 2 x 200 meters
200 meter jog between 200 meter reps, 400 meter jog before 400 meter rep.
Splits: 27:00 for 8000 meters; 63-seconds for 400 meters.
Assigned paces were to cut down every 2000 meters starting at 5:40/mile pace and following this progression — 5:40, 5:32, 5:24, 5:16/mile pace.
Stetson Rayas, September, 2018
Stetson Rayas ran a school record for 8000 meters this past weekend at the University of Arkansas Chile Pepper Festival…his time of 24:30 placed him 5th overall and knocked 14 seconds from our school record. (And this was on a muddy course.)
Stetson has always been a great XC runner for us…typically leading the way for us at the NCAA Regional Championships once the race distance moves up to 10,000 meters; but yesterday was the first time in four years that I’ve seen him run with that much aggression and confidence. It was a great sight to see.
This workout is an early season pre-meet workout that we do…it’s simple, just a nice and relaxed tempo run followed by a fast-finish, but in control 400 meter repeat.