Anatomy of a Session.

This morning we had the pleasure of having Flotrack come out to practice to film our team running a workout…We are only 10 days out from the Regional Championships and so while it’s an important session…it’s one that I wanted to explain here.

Originally when I planned the season out (back in the summer) I thought that this session would be a faster / harder session…but after seeing how our team responded from and handled the session leading into Conference I thought…NO WAY…

See my previous posts about speed work / race pace work! 🙂

So, I wanted this TEAM to get back to doing what it does best…good, solid, tempo running…and that is what this session is designed to do and be.

Here is the session’s details…

Men: 1 mile (5:16/mile); 2 min rest + 2 miles (5:08-5:00/mile); 4 min rest + 1 mile (4:52/mile); 4 min rest + 1 mile (4:44/mile); 4 min rest + 2 x 400 meters w/ gear changes; 2 min rest.

Women: 1 mile (6:16/mile); 2 min rest + 2 miles (6:08-6:00/mile); 4 min rest + 1 mile (5:52/mile); 4 min rest + 2 x 400 meters w/ gear changes; 2 min rest.

Nothing crazy about this session…in fact, it’s shorter than our normal ‘tempo’ sessions and has probably double the rest…BUT WE WANT TO FEEL GOOD.

This TEAM is prepared…and as my good friend and mentor Rob Conner says, “It’s about who lines up feeling the best at this time of the year.”


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