"Everyone is doing some combination of 400s. Some are doing 1200m of work, some are doing 2000m. Probably the one time where they can get a little bit more rest and they can run a little bit faster. 10 days out – somewhat of a hard workout but it's short and quick."

We paid a trip to the University of Washington to check in with the best miler squad in the NCAA.

The middle distance squad was represented at the NCAA Indoor Championships by Nathan Green (1:46.50 for 800m | No. 2 in the NCAA); Luke Houser (3:51.73 for the mile | No. 2 in the NCAA) and Joe Waskom (3:53.64 for the mile | No. 7 in the NCAA). Houser went on to repeat as the NCAA indoor mile champion for the second consecutive year as he squeezed the pace from the front and won in a tactical 4:01.72.

Special thanks to Andy Powell, Maurica Powell, Chris Kwiatkowski and the University of Washington athletic department.

WORKOUT:
400 repeats | 3-4 x 400m with short rest

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