Workout of the Day — Mid-D Crew

Mid-Distance Crew — March 2021

3 x 200 meters (easy-medium-fast) w/ 200 meter jog rest + 3 x 400 meters (800 meter pace) w/ 4 min rest + 3 x 200 meters (easy-medium-fast) w/ 200 meter jog rest.

I got the opportunity to start working with our Middle Distance crew in mid-February and it was a fun change of pace (literally) for me this spring! It had been a while since I had coached the 800 meter crew, but I’m super thankful for the opportunity to work with them this spring (and moving forward) and very proud of the work they put in and that they ran their fastest races of the season (PR’s in most cases) at the Lone Star Conference Championships!

This session is just a standard 800 meter session — nothing crazy or exciting about it, but it’s just a tough session that forces you to fight the lactic and give a nearly all-out effort in practice; something we rarely do.

For the 200 meter reps before and after — I consider those warm up and cool down reps. We want to make sure that they are READY to run fast for the 400 meter reps and so that’s what the 200 meter reps before do…they ensure the athlete is warmed up and ready to go. I don’t typically time them, but encourage them to find an easy, medium, and fast feel as they progress through the reps. The 200 meter reps after help them flush out the junk from the 400 meter reps and finish feeling fast and smooth…something that isn’t always happening on that last 400 meter rep.

The 400 meter reps are meant to be run at goal 800 meter pace. For this session, our ladies ran 69, 68, 68 which is super impressive at 6AM. It was a great session for those ladies and was just another step along the way to personal bests at the Lone Star Conference Championships!


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