Troop detailed two key sessions that had been completed in the leadup to the trials.

One was completed at Teller Farm trails outside Boulder, as follows. 5km warm up. 4 miles of hills out, return and do a 5km press uphill back towards the parking lot. Jake closed the final 5km uphill in 16:45 in windy conditions, which Troop took as a good indication for his preparedness for the hilly course in Atlanta. He said that Jake’s cross-country pedigree would really favour his chances come race day.   

The other key workout which Troop uses is an eighteen-mile progression. This should be run eight and then four weeks prior to a race, with a three-hour run six weeks out. Troop aims to simulate race conditions as much as possible. The workout is completed on a three-mile loop, a drinks table is put out to practice taking on fuel. Practice makes perfect.

Three miles easy to warm up, change shoes. 

Miles 3-6: 5:55-6:00/mile

Miles 6-9: 5:30-5:35/mile

Miles 9-12: 5:15/mile

Miles 12-18: 5:00-5:05/mile – marathon pace (with a ~5second/mile concession for the 1600m elevation)

Jake ran this workout significantly faster in the leadup to Trials than when he was preparing for Chicago. Troop says he executed the session really well and looked comfortable.

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