This past week, our Heps squad (the top 12 runners) completed a famous workout we call the Michigan. It is the last hard effort workout before the Ivy League Championships and has always been known to be a fast one and one that sharpen's everyone's mental toughness. It is a long, fast workout with these segments:
3200m on track
1 mi easy tempo pace on roads
1600m on track
1 mi easy tempo pace on roads
800m on track
The workout is variable in how hard you push the 'on' reps versus how hard you push the tempo miles in between but we have traditionally run the tempo pace at a slightly easier pace than our normal tempo runs. So the goal times often look something like this:
9:24
5:45 rest interval
4:34
5:45 rest interval
2:10
This year the off reps were pushed a bit harder and the guys still ran the on reps very fast, which shows our strength is there at this crucial point in the season. It was a great workout for everyone that ran it and we even managed to videotape some of it and make a little clip of it. We hope you enjoy it.
http://www.flotrack.org/coverage/249682-2012-Cross-Country-Season-on-Flotrack/video/659308-Dartmouth-pre-Heps-Workout-2012
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