Below is a workout video of the High School guys.  It’s a simple intermittent workout where the focus is on rhythm.  I really like these short intermittent workouts as ways to introduce faster work without going over the edge.  It’s also a great wed. or thursday workout before a weekend meet.  For most distance kids, it’s just enough work to raise muscle tension so that the runners feel good on race day.  I’ve briefly mentioned muscle tension before, but I’ll devote a full post to it in the future.  It’s basically getting your muscles to feel right and be at an optimal resting length.

I’ll post some analysis video of the workout in the future too.  Enjoy.
Music in video is by a friend’s band (Clairmont) because last time I got my video removed for using mainstream music.


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    1. Eric Richey on March 19, 2010 at 2:22 pm

      Thanks for this Steve,

      Do you ever use a shorter set the day before a meet (say 4-5 x 200)? There seems to be a common practice with a lot of coaches using some light reps (200-400m) the day before a meet. I remember Lananna having the Hausers do this work the night before the 2000 Trials. Vigilante does something similar with his guys.

      What does the day before a meet look like for your guys? Should Muscle Tension be established 2-3 days prior? Is the day before too late? Thanks for taking the time to show us this!

    2. RICK'S RUNNING on March 22, 2010 at 4:57 pm

      Cool music!

    3. stevemagness on March 22, 2010 at 5:05 pm

      I don't use a shorter set the day before for HSers. I know several coaches who do and I think it can be beneficial, but it has to be individual in nature.

      It's all how the individual responds. A lot of it is going to do with altering muscle tension. Sometimes the day before will be good, sometimes 2 days before. You've got to experiment and see.

      As far as muscle tension goes, we go for big changes further out, and tweaking as we get closer.

      Just my opinion, but if we try and get big changes the day before, you're at more of a risk for messing things up. It's easier to fine tune how you should feel if you do something like 200's 2-3 days out, then ask how the legs feel the next day and tweak it a little.

      The day before a race is pretty simple. Short easy run (5mi or so) with some short strides following. You can manipulate the pace/intensity of the strides to change muscle tension.

    4. Anonymous on May 16, 2012 at 4:05 am

      What was the rest on this workout and what level of fitness were these guys at?

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