The Michigan
The Michigan is a workout designed by U. Michigan coach Ron Warhurst and has been used by the teams there for decades. It was made famous in the book Sub-4 about mile phenom Alan Webb who attended the school for 1 year.
2.5 mile warm up, then the hard-ass workout
1600 on the track at 10K pace (1:40-1:50 walk-jog recovery between all reps)
1 mile road at tempo
1200 at 8K pace
1 mile road tempo
800 at 5K pace
1 mile road tempo
400 mile pace
2.5 mile cool down
I covered 6.25 miles, including recoveries, in 45 minutes.
Doing 16 at 9000 feet tomorrow. At my age I must ffing crazy.
