It's time to head to the office and get to work. Brooks Beasts Deb Maier, Jessica Tebo, and Katie Mackey make their way to Nathan Hale High School in Seattle to cover all the basics - tempo work, race-specific intervals and an emphasis on mechanics.

Head Coach Danny Mackey also delves into the mental side of middle-distance running and the importance of making sure his athletes know why they do certain workouts.

Workout
Deb Maier and Jessica Tebo
2 x 1K @ Tempo Pace (3:19)
4 x 500m @ Race Pace (~1:30)
300 - 200m - 100m cut down

Katie Mackey
3 x 1K @ Tempo Pace (~3:19)
3 x 400m @ Race Pace (~1:29)
150m Floats (sprint 50m - float 50m - sprint 50m)