Occasionally I get to work with the 6th grade distance runners. Most of the time it is very light. 150s with lots of walking, 400-600m reps at 7:15/mile, for example.
Today we did some racing. I had 8 guys so we got some batons and had 2 teams race some 200s. Half the team was at the start and the other half was at the 200m mark. Each guy ran 4 legs. They got in 800m worth of hard running and had some fun in the process.
After cooling down I was talking with one of the guys, Steadman, about the workout. "You know Steadman the university of Colorado does a workout similar to this every fall. They call it the "Master Blaster." What do you want to name the workout?" Steadman: "Slaughterhouse." I informed the guys we'll only do "Slaughterhouse" once a year.
WU (800m, stretching)
2 laps Is/Os
4x4x200m (each guy only runs 4x200m)
CD (2 laps around the football field)
Stretch
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