800m Training: Pre-race Day
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đź“Ś KEY TAKEAWAYS
- Three goals: Neuromuscularly ready, mentally ready, no carry-over fatigue
- Start with Jeff Boelé's dynamic warm-up (13 min, all three planes of motion)
- 5-10 min easy run → skipping/sprint drills → spike up
- Â Key workout: 3 x 150m In-n-Outs (50m build, 50m fast at 92-96%, 50m run out)
- Then 2 x 200m at race pace: First from standing start, second with 20m run-in
- Cues: "Up tall" and "fast and relaxed" — never give more tha...
PRing Indoors and Outdoors
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đź“Ś KEY TAKEAWAYS
- Keep two hard aerobic workouts per week (long runs, fartleks, progression runs, aerobic repeats) during indoor season for as long as possible — April and May PRs are built on winter aerobic work.
- Do chassis strengthening (post-run strength and mobility work) 5–6 days per week, 15–25 minutes per session — this work is “must-do,” not “nice-to-do.”
- Chase speed from day one using the Progression of Strides — start at 5k pace and ...
