I'll give a little more context to the workout, as I don't want people trying it at the wrong point of the season or too close to a race.
Workout was 3x400m with 8-10min R at 48.0-48.5. Ideally cutting down each repeat....if possible. Yes he popped a little on the last repeat, but at least we know what we need to work on to get better moving forwards. It's just a workout afterall.
This was 10 days out from the heats at USATF Champs, so the last hard workout before tapering. It was also off the back of a solid 10 days, where we needed to get some volume back in after racing in Europe. Plus we also need to keep an eye on the goal of World Champs, so you can't completely back off for Nationals (yes I know the risk is that you need to make the team first). Josh hit three fairly challening workouts with in a 6 day strectch to help prepare him for running three rounds in 4 days.
1. 600 + 6x500 1'R + 600 with both the 6's being at 800m GP and themiddle 5's at threshold
2. 1000m tempo + 3x600,400,200 1/3' R at slightly faster than mile pace + 1000m tempo
3. 3x400 at 600m pace
Nothing above is groundbreaking and I'm sure a lot of groups do something similar. My only advice is, don't be afriad to fail at a workout. As long as it's not every workout and you/your coach understand why you've failed, it's no big deal.
JR