Alex Otten

Alex, I don't want to change too much of what you've been doing, since you've been running so well, but here are some slight modifications to veer towards the 400m for the Medley. 

Tues Jun 6th

  • 50' Rec Run

 

Wed June 8th

  • Kenyan Tempo (1mi out/ fast back) 

  • Sprint Drills

  • 300-250-200-150​

    • Each one should be fast..​

    • Rest 6-8 minutes between sets

  • 1mi easy

 

Thu June 9th

  • 40' Rec Run

 

Fri June 10th

  • 40' Rec Run

  • 4x5s HS 

Sat June 11th

  • Kenyan Tempo (1mi out/ fast back)

  • Sprint Drills 

  • 2xBroken 400m 

    • 150m all-out, straight into a 150m jog, then 100m all-out

    • Rest 6-8' before the 2nd set, so that each one is quality 

  • 1mi cool-down

Sun June 12th

  • Off

Mon June 13th

  • 40' Rec Run

 

Tue June 14th

  • 2mi WU

  • 2x120 @ 600m rhythm

  • 2x100 @ 400m rhythm

  • 2x80 @ 200m effort

Wed June 15th

  • Off/Travel? 

 

Thu June 16th

  • 20' Easy

  • Sprint Drills

  • 80-60-40-20m @ 800-600-400-Max

 

Fri June 17th

  • Medley (400)