2 x (8 x 300 meters)
Recovery: 100 meter jog between reps and 500 meter jog between sets.
Splits: N/A, but averaged 6:42 pace for the entire session with jogs, etc.
Micaela Lamb, January, 2019
This session was done 10 days before Lambo (as we call her) opened her 2019 Indoor Season. The workout was designed to run starting around 62-64 seconds per 300 meter rep and finish around 60-62 seconds per 300 meter rep. Nothing crazy about this one, except that it’s a great blend of strength AND speed.
I like the aerobic component of basically running steady for 4+ miles continuous…and the insertion of faster paced running on 300 meters of each 400 meters is hard and really callouses you for racing efforts.
And, wouldn’t you know it, Lambo opened up with a PR in the mile (5:09) and then doubled back later that evening to run a 5:11 split for the 1600 meter leg of the DMR. That’s a good day and a great opener for the season!