📌 KEY TAKEAWAYS

• 30 seconds at 5K goal pace rhythm + 90 seconds easy running (don't look at GPS)
• Four benefits: Aerobic stimulus, faster than other aerobic workouts, quick recovery, kids love it
•  Mistake to avoid: Don't use 48-72 hours before an important meet
• Use 48 hours AFTER a meet (Saturday after a Thursday meet)
• Athletes must finish saying "I could have done 3 more sets"
• Total workout example: 50 min (7 easy, 8 with strides, 30 ...

📌 KEY TAKEAWAYS

• After the state meet, athletes need several easy days to recharge emotionally — they’re physically fit but mentally drained from weeks of high-stakes racing.
• Don’t jump straight into race pace workouts. Use challenging aerobic workouts (progression runs, fartleks) in the first week back to advance fitness without adding emotional stress.
• The post-season should be fun — don’t schedule hard workouts until the athlete is genuine...

📌 KEY TAKEAWAYS

• The "third lap problem": Most athletes' third lap is much slower than the other three
• Solution: Make a move with 500m to go using "Fast, Faster, Fastest"

    - 200m fast (from 1100m mark)

    - 200m faster (backstretch + curve)

    - 100m fastest (final 100m MUST be the fastest of the race)

• Practice "switching gears" with 300m and 600m repeats in workouts

The 1600m is a fantastic event for high school runners bec...

📌 KEY TAKEAWAYS

• Touch mile pace year-round — even a single 200m at dream-mile pace once a week helps the body acclimate to the demands of 1600m racing over time.
• The 1600m is about rhythm and cadence — athletes need to learn to run their goal pace efficiently while minimizing effort, starting as early as summer training.
• Use speed zones (alternating float and sprint segments within 120m reps) to teach athletes how to change gears mid-race an...