Xavier practice drill days on a specific day of the week. They start their workout with a hard 1K and then some tempo work to clear out the lactic acid accumulated and conclude with speed work. Followed by breakfast at Founders Hall.
Hard 1K -- To build up the lactic acid, between 3:17-3:21
Progressive Tempo 3K - meant to clear the lactic acid. About 20-30 seconds off race pace.
2 Sets of (4x400m reps) getting progressively faster from 90 seconds down to ≤80 seconds.