5000 meters cut-down tempo + 5 x 1000 meters cut down repeats.
Splits: 5:57, 5:53, 5:42, 42, 3:27, 3:22, 3:21, 3:17, 3:09
Recovery: 200 meter jog between everything.
Kelsey Bruce, October, 2015
I stole this idea from Jonathan Marcus and his High Performance West website. He’s been posting Workout of the Day for the past month or so and it’s been a very interesting and exciting look into some of the top runners in the country and the workouts that they have performed. There’s also a lot of other really good content on his site as well, and I recommend giving it a follow.
So, for this installation for our Workout of the Day I wanted to post the most impressive workout I have ever watched, coached, dreamed up…it was in the fall of 2015 right before our Championship season began for Cross Country and Kelsey Bruce was on fire. She was a 5th year senior who had won the MSSU Southern Stampede 5km in 16:42, then was third at the Arkansas Chile Pepper 5km behind Olympian Dom Scott in 16:34, and was going to win her 4th straight Conference Championship in Cross Country with no one close to her.
Our goal for the season was to have her ready to race for an NCAA National Championship in Cross Country. Once she completed this session and finished with a 3:09 last 1km on the 10th-km of the workout, I knew she would be in the mix on race day and I was right. She went on to win the SC Regional Championship and then finish 4th overall at the NCAA Championships. (You can read all about her training throughout that season here.)
Kelsey also knew it was a good session…here are her notes from her log:
“Workout day! Fun Fun day!”
Kelsey also happens to be racing in Houston this morning…let’s hope that she can put in her log “Fun Fun day!” again…
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