3 miles + 2 miles + 1 mile
Recovery: 3 min between 3 mile and 2 mile; 2 min between 2 mile and 1 mile.
Splits: 17:05, 10:55, 5:01
Noah Metzger, October, 2018
Noah is one of the most energetic and positive people that I have ever met…his encouragement and energy are contagious and he’s a valuable member of our Cross Country team. This was a workout that he completed just last Tuesday…only a handful of days before running a huge personal best of 26:29 (5 miles) and leading our squad at the East Texas Shootout (10th place individual finish).
This workout isn’t the stand alone reason why Noah ran so well, but is just another feather in his cap of consistent workouts along the way. Noah has learned how to tempo, which in our program is a major benefit as we tempo all year long. The goal is that Noah’s next session from this one would be 3 miles tempo + 3 x 1 mile cutting down…just an extension from the last session we did.
And after that? The Conference Championships are on the horizon…and I know that Noah is hungry for Freshman of the Year honors!
Phillips Running 