How Cooper Lutkenhaus Trains Speed: The 3×300 + 4×150 Workout That Built a Teenage 800m Star

Table of Contents

1. Key Highlights
2. Introduction
3. The Workout That Became a Staple
4. How Lutkenhaus Prepares: Warmup, Drills, and Strides
5. The Anatomy of the 3 × 300, 4 × 150 Session
6. Pacing, RPE, and the Science of Recovery
7. Weekly Structure and Recovery Rituals: How a Teenager Trains Like a Pro
8. Narrow Focus and Mental Strategies That Turn Pain into Pace
9. How Repeating the Same Workout Measures Progress
10. Adapting the Session for Different Levels
11. A Practical Week for Different Athletes
12. The Physiology Behind Why This Works for the 800
13. Heart-Rate and Data: Reading the Workout Graph
14. Safety, Injury Risk, and When to Back Off
15. Case Comparisons: Why the Session Works for Both Teenagers and Pros
16. How to Log and Analyze Each Session Like a Coach
17. Practical Tips for Coaches and Group Sessions
18. The Role of Curiosity and Enjoyment
19. Final Notes on Applying Lutkenhaus’s Principles
20. FAQ

Key Highlights

• Cooper Lutkenhaus uses a deceptively simple but highly targeted session—3 × 300 meters with long recoveries followed by 4 × 150 meters all-out—to develop the speed, form, and finishing kick that underpin his 800-meter success.
• His preparation is as deliberate as the workout: structured warmups and drills, precise recovery (short jog plus frequent bodywork), mental focus, and repeat-session tracking are what turn a single set into measurable progression.

Introduction

Before school buses rumbled through his Iowa town, Cooper Lutkenhaus was already halfway through a workout. At 17, he trains like a professional, turning daily structure into world-class speed: a U-18 outdoor world record (1:42.27), a U-20 American record (1:44.03), and an indoor national title (1:46.68) are all on his résumé. The session he and his coach return to time and again—3 × 300 meters followed by 4 × 150 meters—maps directly onto the demands of the 800-meter race. It strains the body, demands recovery discipline, and forces mental clarity. It also scales. Runners across levels can adapt its architecture to target speed endurance, sharpen form, and measure progress.

This article examines the workout’s anatomy, the reasons behind each rest interval, Lutkenhaus’s preparation and recovery habits, and practical ways athletes at different levels should adapt the session. Coaches and runners will find specific pace guides, sample weekly plans, injury-safety tips, and a training-log approach that mirrors how Lutkenhaus and his coach turn repetition into improvement.

The Workout That Became a Staple

The workout is straightforward on paper: 3 × 300 meters, each separated by about three minutes of standing or very slow walking recovery; then after roughly six minutes of rest, 4 × 150 meters with about four minutes of full recovery between reps.

Why those distances? Three hundred meters sit close to race intensity for an 800-meter specialist. They are long enough to replicate the rhythm and lactic accumulation of mid-race efforts without being an all-out sprint. The 150s that follow serve as speed-endurance finishers—near-sprint efforts that train the body to maintain form while pushing toward maximal velocity.

Lutkenhaus’s most recent targets for that session were around 39 seconds for each 300 and roughly 17 seconds for the 150s. Those numbers align with his elite 800 capabilities. For him, a 39-second 300 approximates 1:44 800 pace, while 17-second 150s simulate the closing sprint when the body is fatigued.

The structure serves several purposes:

• It teaches pacing and form at race-relevant speeds.
• It conditions the neuromuscular system to produce and repeat fast leg turnover.
• It trains the metabolic systems used in the 800: a blend of aerobic capacity and anaerobic power.

This combination is why athletes from high school through the professional ranks use similar templates; they simply adjust volume, intensity, and recovery to fit experience and fitness.

How Lutkenhaus Prepares: Warmup, Drills, and Strides

What happens before the first 300 is as important as the reps themselves. Lutkenhaus typically begins speed days with two to three miles at what his team calls “upper pace”—about 30 seconds per mile quicker than his easy runs. For him, that’s a controlled, elevated effort intended to raise heart rate and prime neuromuscular systems without adding fatigue.

A warmup sequence then brings the body into higher coordination: A-skips, B-skips, hamstring scoops, and a handful of other form drills. These aren’t arbitrary gestures. Each drill reinforces specific movement patterns:

• A-skips emphasize knee lift and ankle snap while promoting rhythm.
• B-skips extend the leg and promote kick-through mechanics.
• Hamstring scoops target the posterior chain and the feel for a back-side pull.

Drills bridge the gap between easy running and high-intensity intervals. Lutkenhaus finishes with several strides—progressive 60–100 m accelerations—to rehearse the turnover and posture he will need during the 300s and 150s.

Warmups like this reduce injury risk and allow athletes to execute harder reps with cleaner mechanics. They also set the stage mentally: consistent warmup routines reduce pre-workout anxiety and ensure the body is predictable under stress.

The Anatomy of the 3 × 300, 4 × 150 Session

Breaking the session into its components clarifies the physiological and technical goals.

3 × 300 meters (target: near 800 race pace)

• Aim: Train rhythm at race-relevant speed; preserve form over a sustained high-intensity effort.
• Intensity: Approximately a 9/10 RPE for elite athletes. For Lutkenhaus, around 39 seconds.
• Recovery: 3 minutes standing or slow walking between reps. The short, mostly passive recovery keeps the cardiovascular load elevated while allowing substantial PCr (phosphocreatine) and partial lactate clearance.

6-minute break between the last 300 and the first 150

• Aim: Allow enough recovery to produce near-maximal speed in the finishing set. That extended rest separates the two metabolic demands—speed endurance and near-maximal sprinting.

4 × 150 meters (target: near-all-out)

• Aim: Train top-end speed, neuromuscular recruitment, and the ability to finish strong when fatigued.
• Intensity: 9.5–10/10 RPE for elite athletes. Lutkenhaus has targeted roughly 17 seconds per 150.
• Recovery: About 4 minutes of passive recovery between reps to maximize repeatability and quality.

Cooldown

• Aim: Minimal jogging followed by recovery modalities. Coach Chris Capeau stresses that the real recovery happens outside of the running: foam rolling, icing, stretching, and scheduled bodywork.

The session sequence mirrors race phases: a controlled but fast first lap, a sustained high-intensity middle that disrupts systems, and an all-out finishing kick. Repeating that sequence at various training blocks helps consolidate race-specific fitness.

Pacing, RPE, and the Science of Recovery

Pace prescriptions and recovery durations are not arbitrary. They reflect fuel-system replenishment and fatigue mechanisms.

Short-term energy systems

• Phosphocreatine system (PCr) powers short, explosive efforts. It recovers partly in a few minutes but not fully. Standing or walking recoveries after the 300s favor partial PCr replenishment while maintaining some cardiovascular stress.
• Anaerobic glycolysis contributes heavily in 150–300 m efforts, producing lactate and associated acidosis. The 4-minute recoveries during the 150s aim to allow enough pH balance and PCr replenishment to produce repeated near-maximal efforts.
• Aerobic system supports recovery and longer repetitions. The warmup and easy runs build the aerobic base that allows better recovery between repeats.

RPE guidance

• A 1–10 RPE scale helps athletes tailor intensity. For 300s, aim for roughly 9/10; for 150s, nearer to 9.5–10/10. Training at these perceived exertions ensures the body experiences race-like stress without chronic overload.

Recovery timing

• Short, mostly passive recoveries between 300s maintain a high cardiovascular stimulus and simulate the intermittent effort of a tactical 800. Longer rests before and between 150s permit higher-quality all-out efforts.

Why stationary recovery is effective

• Standing or very slow walking between reps maximizes PCr resynthesis without actively clearing all lactate. It allows the neuromuscular system to rest but preserves an elevated heart rate. The result: faster subsequent reps that better mimic race demands where you don’t fully recover between surges.

Weekly Structure and Recovery Rituals: How a Teenager Trains Like a Pro

Lutkenhaus’s calendar arrives each Sunday night from coach Capeau: a plan for every day. His typical microcycle includes two quality speed days—commonly Tuesday and Friday—and easy aerobic runs on the intervening days. Weekends are for races or extended recovery.

Recovery is not an afterthought. Lutkenhaus visits his school’s training room two to three times daily for foam rolling, icing, and stretching. He prioritizes sleep, nutrition, and frequent mobility work. Capeau describes the athlete’s discipline as exceptional; Sacrifice and repetition have earned him opportunities on large stages.

A few practical recovery methods Lutkenhaus uses:

• Foam rolling: targets fascia and muscle tightness to improve circulation and mobility.
• Icing: short, targeted icing sessions following particularly intense workouts to reduce inflammation.
• Static and dynamic stretching: to maintain range of motion and address imbalances.
• Progressive cooldown: a minimal jog immediately after workouts followed by body-care protocols.

For non-elite athletes these same recovery elements apply, but with volume and intensity scaled down. The principle remains: recover as deliberately as you train.

Narrow Focus and Mental Strategies That Turn Pain into Pace

Athletes often let a bad warmup derail an entire session. On March 5, Lutkenhaus reported a poor initial “upper pace” warmup. He kept the plan, trust in the process, and hit his target paces by the second rep. He credits a narrowed focus for this ability to salvage a day.

Mental mechanics Lutkenhaus uses:

• Ignore negative self-talk: he avoids telling himself he feels bad. That, he says, can snowball into a poor workout.
• Focus on the next rep: short-term focus reduces the cognitive load associated with discomfort.
• Use competition as fuel: training partner duels—especially someone stepping in for the last 200 meters of a 300—ignite the competitive instinct and produce faster splits.

The mental habits are simple but effective: narrow attention, rehearse success in warmups and drills, and create situational incentives (beat the training partner, hit the line first) to elicit top-end responses.

These strategies work for all athletes. Adding a training partner or a pacer on the track, or setting a visual benchmark on the road, can supply the same stimulus for higher intensity.

How Repeating the Same Workout Measures Progress

Consistency breeds evidence. Lutkenhaus compares current performance on repeat workouts to prior efforts—18-second 150s a season ago have become consistent 16–17s today. His 300s have become smoother and closer to goal pace.

A repeatable speed session functions as a test bench. To make the most of it:

• Repeat the workout every four to six weeks during a training phase.
• Record paces, how each rep felt, heart rate response, and recovery quality.
• Note environmental factors: wind, temperature, and track surface affect times.

A simple training-log entry might include:

• Date, location, weather, workout structure, target paces, actual paces, perceptual RPE for each rep, heart rate at peak and recovery, and a short note on leg feel.

Improvement will appear as faster times at the same perceived effort or the same times with lower RPE and cleaner mechanics.

Adapting the Session for Different Levels

Elite-specific numbers from Lutkenhaus—39 s for 300s and 17 s for 150s—are not universal. The session’s architecture, however, can scale.

Guidelines for adaptation:

Beginner (aiming 800 pace ~2:10–2:30)

• Warmup: 2 miles easy + drills and 4–6 strides.
• Reps: 3 × 200 m at moderately hard pace (RPE 8–9) with 3 minutes recovery.
• Finisher: 4 × 100 m at near-sprint intensity (RPE 9–9.5) with 3–4 minutes recovery.
• Frequency: Once every 7–10 days.
• Goal: Build speed and technical proficiency without excess anaerobic load.

Intermediate (aiming 800 pace ~2:00–2:10)

• Warmup: 2–3 miles upper pace + drills and strides.
• Reps: 3 × 300 m at goal 800 pace (RPE 8.5–9) with 3 minutes recovery.
• Finisher: 4 × 150 m at strong sprint pace (RPE 9–9.5) with 3–4 minutes recovery.
• Frequency: Once per week; include aerobic medium-long run midweek.
• Goal: Improve speed endurance and transition toward race pace.

Advanced/Collegiate (aiming sub-1:50)

• Warmup: 2–3 miles upper pace + extensive drills and strides.
• Reps: 3 × 300 m at or slightly faster than current 800 pace (RPE 9).
• Finisher: 4 × 150 m near-maximal (RPE 9.5–10) with 4 minutes recovery.
• Frequency: Two quality sessions per week may be used during certain phases if carefully monitored.
• Goal: Increase repeatability at high speeds and sharpen finishing speed.

Sample pace conversions (approximate):

• If your target 800 is 1:44 (elite): 300m ≈ 39 s, 150m ≈ 17 s.
• 2:00 target: 300m ≈ 45 s, 150m ≈ 20 s.
• 2:10 target: 300m ≈ 49 s, 150m ≈ 22 s.
• 2:30 target: 300m ≈ 56 s, 150m ≈ 26–27 s.

Always treat these numbers as estimates; local conditions and athlete-specific strengths mean variations are normal.

A Practical Week for Different Athletes

Creating a weekly plan clarifies how to fit the 3 × 300 + 4 × 150 session into a training cycle.

High-School Runner (balanced academics and training)

• Monday: Easy run 4–5 miles + mobility.
• Tuesday: Speed session—adapted 3 × 300 + 4 × 150 (see intermediate adaptation).
• Wednesday: Recovery 3–4 miles + light strides.
• Thursday: Tempo or threshold run (20–30 minutes at moderate-hard effort).
• Friday: Easy 3–4 miles + drills.
• Saturday: Race day or long run (6–8 miles easy).
• Sunday: Rest or active recovery (walking, light cycling), focused stretching and bodywork.

Collegiate/Advanced Runner

• Monday: Easy 6–8 miles + mobility and core.
• Tuesday: Speed session—full 3 × 300 + 4 × 150.
• Wednesday: Recovery run 5–6 miles + strides; treatment session (ice/foam roll).
• Thursday: Medium-long run or lactate-threshold session.
• Friday: Second speed or special endurance session depending on periodization (reduced intensity if two hard days).
• Saturday: Race day or long aerobic run (8–10 miles).
• Sunday: Active recovery + physiotherapy or massage.

Masters/Age-Group Athlete

• Substitute volume with lower mileage and more recovery days.
• One targeted anaerobic session every 10–14 days.
• Emphasize cross-training, mobility, and conservative progression.

The aim is to preserve aerobic base, limit excessive anaerobic repeats, and ensure recovery modalities get prioritized.

The Physiology Behind Why This Works for the 800

The 800 meters is a hybrid event: too long to be a pure sprint, but short enough to demand a high anaerobic contribution. Training must bridge speed and endurance.

Neuromuscular adaptation

• Fast, repeated short reps (150s) train motor-unit recruitment and turnover.
• Consistent 300s train the ability to maintain cadence and force over a longer, race-relevant window.

Metabolic adaptation

• Aerobic conditioning improves recovery between repeats, allowing faster subsequent reps.
• Anaerobic training raises lactate tolerance and buffering capacity, critical for sustaining pace in the latter stages of an 800.

Running economy and form

• Drills and stride work ingrain efficient mechanics that sustain speed under fatigue.
• Repeated exposure to fast running at near-race pace helps the body adopt economical patterns when stresses increase.

The session’s alternating lengths and recovery durations target those exact adaptations: a blend of repeated near-race efforts and all-out finishes that together condition the athlete to run fast twice in succession, as often required in championship racing.

Heart-Rate and Data: Reading the Workout Graph

A data snapshot from Lutkenhaus’s March 5 session—captured by Coros—illustrates the physiology in action: heart rate climbs through the warmup, spikes during the 300s, drops during standing recovery, and peaks again during the 150s. The stationary breaks produce clear HR drops with quick rebounds, showing effective passive recovery.

For athletes monitoring data:

• Use heart rate trends in conjunction with pace and RPE. HR measures can lag; interpret them alongside subjective feeling.
• Watch recovery HR drops between reps as a measure of readiness. Stronger aerobic fitness yields quicker recovery.
• Don’t treat data as the sole arbiter. In cold weather HR can be elevated; in heat it will also rise. Context matters.

Wearables help quantify progress: lower average HR for the same pace, faster HR recovery, and lower RPE at a given pace all mark improvement.

Safety, Injury Risk, and When to Back Off

High-intensity sessions pose risk if volume or frequency is mismanaged. The 3 × 300 + 4 × 150 set places heavy demand on hamstrings, calves, and the posterior chain.

Precautions:

• Warm thoroughly. Skipping drills and strides increases injury risk.
• Monitor accumulated fatigue. If sprints lose potency across reps with markedly slower times and poor mechanics, reduce intensity or halt the session.
• Respect pain signals. Sharp or unusual pain is a red flag; stop and assess.
• Progress slowly. Increase pace targets and repeat frequency incrementally.

Common injuries from speedwork:

• Hamstring strains from rushed progression or poor mechanics.
• Achilles and calf overload from sudden increases in sprinting volume.
• Knee issues due to poor landing mechanics under fatigue.

Prehab and maintenance:

• Regular strength work targeting glutes, hamstrings, and core reduces injury risk.
• Mobility and ankle stiffness work improve sprint mechanics.
• Targeted eccentric hamstring exercises guard against strains.

Capeau’s emphasis on body care—frequent visits to the school training room—reflects a clear message: quality of movement and repeated attention to tissue health are as important as the intervals themselves.

Case Comparisons: Why the Session Works for Both Teenagers and Pros

Elite middle-distance training often includes a mix of longer tempo runs, VO2-max style intervals, and shorter speed reps. The 3 × 300 + 4 × 150 template marries those approaches.

Historical parallels:

• Many elite 800 runners include 300–500 m repeats at race pace during speed phases. The short all-out finishing reps mirror practices of athletes who emphasize a lethal last-lap kick.
• Training that separately stresses pace (300s) and maximal speed (150s) allows athletes to develop both speed-endurance and top-end velocity.

The session is therefore versatile. A high-schooler will develop raw speed and running economy; a pro will refine repeatability and finishing prowess.

How to Log and Analyze Each Session Like a Coach

Coaches and athletes benefit from consistent record-keeping. A useful template covers both objective and subjective markers.

Essential log fields:

• Date, location, weather, surface (track/turf/road).
• Warmup: distance, intensity notes.
• Reps: target paces, actual paces for each rep.
• Rest intervals: precise timings and whether passive or active.
• Heart rate: peak and recovery values where possible.
• RPE for each rep and overall session.
• Notes on mechanics: tighter cadence, arm swing, posture.
• Recovery actions: foam rolling, ice, compression, sleep hours.
• Anything unusual: travel, school stress, illness.

Weekly and monthly summaries:

• Track best-of-session paces, average RPE, and recovery ratings.
• Chart trends: are 150s getting faster at the same RPE? Are 300s smoother?
• Adjust targets based on evidence: if paces stagnate and RPE spikes, reduce intensity and prioritize aerobic work.

Capeau and Lutkenhaus treat the weekly plan as a unit: workouts link together. Logging reveals whether each link holds.

Practical Tips for Coaches and Group Sessions

Implementing the workout in a group setting requires logistical forethought.

For track groups:

• Use cones or lane splits to mark 150 m points.
• Put timing volunteers at each rep or use shared watches with split functions.
• Stagger athletes of different abilities to prevent congestion.

Partner drills:

• Have training partners or pacers join the final 200 of a 300 to spark competition. This single tactic can transform effort quality without changing the workout.

Adapting for roads:

• Use landmarks (trees, lamp posts) instead of precise distances, but keep the spirit: a sustained 300-ish effort followed by an extended break and short near-maximal finishes.

Coaching cues:

• “Relax your upper body” during the final 150s to prevent wasteful tension.
• “Drive the knees, but keep cadence high” in the 300s to maintain economy.
• Use audible counts (e.g., “one-ten, one-twenty”) to mark perceived effort and form checkpoints.

The Role of Curiosity and Enjoyment

Despite his early achievements, Lutkenhaus keeps learning. He studies race tactics, asks veterans for advice, and maintains a lightness about the process. His coach emphasizes that allowing him to “be a kid” preserves the joy that fuels sustainable high-level effort.

Coaches should foster that curiosity. Encourage athletes to:

• Observe races and training of higher-level runners.
• Ask questions during cooldowns and debriefs.
• Keep training varied enough to prevent burnout.

Enjoyment isn’t a luxury; it is a performance asset. Joy sustains long-term adherence to training plans and enables the small sacrifices—skipping a noisy lunch, showing up early—that compound into elite outcomes.

Final Notes on Applying Lutkenhaus’s Principles

Lutkenhaus’s success stems from more than a single session. It’s the integration of prepared warmups, measured intensity, rigorous recovery, mental focus, and deliberate repetition. The 3 × 300 + 4 × 150 workout is a microcosm of that system—simple in format but demanding in execution.

Runners who adopt the session should emphasize preparation and body care, measure progress, and adjust load based on fitness and life demands. Whether you are chasing a sub-2:00 800 as a high-schooler or sharpening your finishing kick in college, the session offers a blueprint: do the work, recover deliberately, track objectively, and stay curious.

FAQ

Q: How often should I do this 3 × 300 + 4 × 150 workout? A: Frequency depends on experience and overall training load. For beginners, once every 10–14 days is sufficient. Intermediates should aim for once per week during a speed phase. Advanced athletes may do the full structure once weekly and incorporate other speed variations across the week, but two full anaerobic sessions per week should be approached cautiously and only with careful recovery planning.

Q: What if I can’t hit the prescribed paces? A: Use Relative Intensity. Aim for the suggested RPE—9/10 for the 300s and 9.5–10/10 for the 150s—rather than absolute times. Gradually lower recovery duration or raise pace by small increments when the target RPE becomes easier. Track progress over multiple iterations of the session to judge improvement.

Q: Should my recoveries be passive (standing) or active? A: Both methods have uses. For this session, Lutkenhaus and his coach use mostly passive or very slow walking recoveries for the 300s to allow substantial neuromuscular recovery while keeping heart rate elevated. For lactate clearance and steady aerobic stress, active recoveries can be employed in other workouts. Match recovery type to session goals.

Q: Is this safe for older runners or those with a history of hamstring issues? A: With appropriate modification and a gradual buildup, older or previously injured runners can use scaled versions (shorter reps, fewer reps, longer recoveries). Key precautions include thorough warmups, progressive overload, strengthening of posterior chain muscles, and consultation with a physiotherapist when in doubt. Prioritize form and stop if sharp pain occurs.

Q: How do I know whether to rest more between reps? A: Look for declines in quality. If times slow dramatically and technique deteriorates, increase recovery. Heart-rate recovery, RPE spikes, and perceived leg stiffness are practical indicators. The goal is repeated quality, not punishing quantity that undermines long-term progress.

Q: Can road runners or marathoners benefit from this session? A: Yes, selectively. Marathoners and road racers can use shorter high-intensity sets to improve leg speed, turnover, and running economy, but they should reduce volume and frequency and ensure these sessions don’t interfere with long aerobic runs. Use the 150s as occasional speed primers and the 300s as tempo-to-threshold work rather than repeated anaerobic overload.

Q: How should I track progress for this workout? A: Keep a training log with date, weather, paces for each rep, RPE, heart-rate metrics, and notes on form and recovery. Repeat the session every four to six weeks and compare data. Faster paces at the same RPE, better HR recovery, and cleaner mechanics signal improvement.

Q: What recovery tools are most effective after this workout? A: Prioritize sleep and nutrition first. Use foam rolling, light icing, targeted stretching, and short, gentle mobility sessions. Post-workout compression and contrast therapy are useful for some athletes. The most effective routine is the one you perform consistently.

Q: How do drills and strides before the workout help? A: Drills (A-skips, B-skips, hamstring scoops) reinforce movement patterns and connectivity between upper and lower body. Strides rehearse turnover and posture. Together they reduce injury risk and improve the quality of high-speed reps.

Q: When should I reintroduce this session after a layoff? A: After a substantial layoff, reintroduce the session gradually. Start with fewer reps (e.g., 2 × 200 + 3 × 100), emphasize form, and allow longer recovery. Build back to the full volume over several weeks while monitoring soreness and fatigue.

Q: Will this session help my finishing kick? A: Yes. The 150s at near-maximal intensity train the neuromuscular and metabolic systems that produce a strong closing sprint. Practicing high-speed finishes in a fatigued state builds confidence and execution under race pressure.

Q: What should I do the day after this workout? A: Recovery runs of low intensity, core and mobility work, and targeted soft-tissue maintenance. Avoid heavy strength or another hard session; the day after should prioritize restoration.

Q: Where can coaches integrate this session in periodized plans? A: Use the workout during a speed or pre-competition phase when faster times are a goal. In a base phase, prioritize aerobic development and limit high-intensity anaerobic work. Monitor adaptation and do not overload when competition density is high.

Q: Can younger athletes (under 16) do this full workout? A: For younger teens, reduce volume and intensity. Focus on technical skills, short sprint work, and aerobic base. If introducing components, use 2 × 200 + 3 × 100 at controlled intensities and extend as maturation and strength develop.

Q: How did Cooper Lutkenhaus make the session work for him? A: He paired the session with careful warmups, daily body-care routines, consistent sleep and nutrition habits, and an unwavering mental focus. He treats recovery as a priority, logs performance, and leverages competitive situations in training to amplify reps. The session’s simplicity allowed him to repeat it, measure improvement, and refine pace targets over time.

If you want a sample electronic training-log template or a printable pacing sheet tailored to your target 800 time, request one and include your current 800 best or target time; I’ll customize pace and recovery recommendations for your level.