Workout of the Day — Stetson Rayas

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.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s