📌 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

• The 800m is a positive split race — the best performances at every level come from running the first lap faster than the second, with a 2–3 second differential being ideal.
• Break the race into three segments: run the first 200m aggressively, stay relaxed from 200m to 500m, then “compete” in the final 300m.
• Practice running race pace — just like coaches in other sports have athletes practice game situations at game speed, your...

📌 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...