Shannon Rowbury 4 mile tempo + 200 cutdowns

Shannon Rowbury is a model of consistency in U.S. middle-distance running. The 2013 World Championships will be her fifth consecutive championship appearance. With 7th and 6th place finishes at the 2008 and 2012 Olympics to go with her 2009 World's bronze, Rowbury is a regular in international finals. In the workout that was just days after USAs in Des Moines, Rowbury aimed to recovery and prepare for a series of European races. Video aired July 10, 2013 Workout (with assistant coach Tom Kloos): 3 mile warm up Drills and strides 4 mile tempo run around Lake Merced in San Francisco Total time: 22:37 (each mile was 5:39) 4x200 cutdowns with 200 jog 32.2 32.1 30.1 28.5 27.7