Workout Wednesday: Structured Fartlek For Timpanogos Boys

Tags: Training

Workout Wednesday with the Timpanogos boys of Utah, NXN qualifiers 2 of the last 3 years. While there was no team trip to Portland this past fall out a competitive Nike Southwest Regional, their distance squad is looking to put down some impressive times this spring and build towards the 2017 cross country season.

Leading their squad is 2016 Utah state cross country champ Joe Benson, who brings back a 9:11 3200 PR from last spring at the Arcadia Invitational. Benson has earned All-American honors two straight years at Nike Cross Nationals with a 16th place finish in 2015 and 7th place finish in 2016.

Their workout this week included 1000's at tempo pace and 200's at mile pace. Timpanogos coach Caleb Scoville explains the purpose and details of the workout below. Coach Scoville also shares what he's most excited for on the state distance running scene this spring. 

The Workout:

2x1000m @ 3:22, 3:23
4x200m @ 33 seconds

Set #2
2x1000m @ 3:21, 3:18
4x200m @ 33 seconds

Set #3
2x1000m @ 3:13, 3:18
3x200m @ 33 seconds
1x200m @ 30 Seconds