Anatomy of a Session — Pre-NCAA Prep

3 miles tempo + 4 x 400 meters

I’ve used this session before w/ Cashlee Rayas on a Workout of the Day…but wanted to break it down a bit as my guys used this on Friday morning, just 5 days out from racing at the NCAA Outdoor Track and Field Championships.

2 miles warm up.


4 x build up strides.

3 miles easy tempo in 5:12-5:16/mile pace. Actual splits were 5:13, 5:14, 5:13.

3 min rest.

4 x 400 meters in 64-66 seconds w/ 2 min rest. Actual splits were 66, 64, 65, 63.

2 miles cool down.

So, why? Why this workout? Why this workout five days out from NCAAs?

Simple. It’s easy. It’s familiar. It works exactly what I’m looking to work. We do tempo work / high-end aerobic work year-round, so this is a very light version of that. Typically our guys are doing 10-12k (6-7.5 miles) worth of ‘tempo’ work…so this is just a nice little reminder of aerobic work.

Then, we take enough rest that they are ready to go and we ‘sharpen’ up with a few cruise 400 meter reps. This pace at this point in the season is pretty relaxed for these guys, but to ensure relaxed running we give them some extra rest.

I like the combo of easy tempo work, followed by some shorter, but faster repeats to ‘sharpen’ up for our goal events.

These guys have put in a lot of miles and a lot of workouts since last June…this is an easy and light session to leave them feeling good and fast before they race for a National Championship!

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