Training Talk Tuesday

Hey Jags! This post shows an epic workout from the women of San Francisco. In the following paragraphs i'm going to attempt to answer the questions:

• Explain dat workout tho?
• When in the season did they do this workout?
• How did they get good enough to do this workout? 
• How would we do this as rad high school students? 

Workout Explanation:

600m @ 6k race pace, on grass

2x2 mile @ threshold (What we call tempo), on gravel

1K @ 6k race pace, on grass



600m @ race pace: This is often done to simulate the beginning of the race frenzy, where we run a bit quick and we're a bit panicked. This can be done really hard to get your legs fatigued for the workout also. Done on grass because they are usually racing on grass.

2x2mile @ Threshold (tempo): This simulates the middle of the race, rhythmic running that seems to last forever. These ladies race 6ks (just under 4 miles) so they need more volume to develop that aerobic strength.

1k @ race pace: This is the icing on the cake! They head back onto the grass and close the workout hard just like they would a race. For them, 1K is just far enough to make it physically and mentally difficult, while being just short enough to run fast. The girls workout together to pull each other to a fast finish.



This is a great simulation of what you experience in a race. You go out quick and its tiring, you run hard in the middle but try to relax, and then you close the end of the race like you stole something! (Please don't steal things)

When in the season did they do this workout?

Pretending the collegiate season is the same as ours (They start later and end later), this was likely done very early in September, or late August. This was likely done after a big summer of long runs and thresholds. Their coach hints that it is early season by saying "we haven't done anything measurable timewise," which makes me think maybe they've stuck to some out easy and back faster runs, tempos, and long runs.



How did they develop this skill and fitness?

These ladies have likely put in 5-8 years of consistent running, 11 months of the year they're out grinding. They've likely run many thresholds, races, and long runs at a high level. This sort of fitness comes with years of consistent work. (I'm so pumped with the attendance and work we've had this summer, we're doing something great!)



How would we do this?

Hmm, I would have to consult with Coach Hershelman, but this might come at you mid September:

2 mins @ 5k pace

2 miles @ tempo pace

800m @ close fast!



Lets keep putting in the work so we can get to this workout and crush, then get to October and crush!



Go Jags!



-Coach W