keep it moving wrote:
I agree with this. A better session would be 6x mile or 5x 2k with moderate 400 jogs.
I think that this is a great next logical step.
You start with 7-8xmile with 3min rest as a younger/less developed college guy maybe in August, and do the workout again later in the cycle with 10xmile with 3 min in September (at a similar pace), finish with 5xmile with 400m jog when the real specific race phase gets going in October.
For a guy doing 12xmile who has successfully shown the maturity to move up from the 10xmile workout. You maybe start in August with 8-10xmile with 3 min, hit the 12xmile at a similar pace in September with 3 min rest, and in October you pick the pace up, drop the rest and run 6xmile with 400m jog.
I think you all are forgetting he did this workout in mid-september, 7 weeks from D1 conference weekend and over 2 months from national meets. It could very well be his last 'base' style workout and the next 4-6 weeks are going to be more race specific.
I think this is a great end of the base/non-specific phase workout so long as the runner is mature enough and capable of continuing onwards with their training without a major interruption. If this isn't what that was, then I'm less supportive, but I think it can be used for an 8k/10k runner with great results in the proper segment of training.