In the video, he says they only do it during track season. He says his top guys can do 4 miles of it, and that Nico could do more than 4. Wouldn't surprise me if Colin had the fitness to do 4 miles by virtue of being a 3:56 guy even if he wasn't training for a 5k like Lex was.
Also, if Lex and Leo focus on the 2 mile/5k next year, what's the over/under? I imagine they could be ready to run 13:29 if they make the same kind of improvement Nico did. He went from 7:56/13:50 senior year to 13:24 freshman year. Lex did 7:57/13:43. Is 13:2x shape good enough to do closer to 5 miles of that workout?
30/40s is 4:40 mile pace. The hard way. Thats 1:01 half marathon pace.
Which should not be a challenge to do for 6k.
Even toggling between 4:00 and 5:20 pace for ~4:00 milers.
So another secret sauce workout? They are doing fast 200 repeats but with less rest? How is that unique? As I have suggested before, you can make up 1000 different workouts, but you only have a few energy systems. This is just a good workout to get acidosis, leg turnover. What's unique about it system-wise? Also its a prescribed time, so it only works for 1% of the population. This is a hard effort ( for some thats :32, :34:, :36...?) for short distance with little rest. I think that already exists.
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