We recently caught up Dalton Hengst, who's been having an outstanding season including two big wins at the Paul Short Invitational in Pennsylvania and the Great American Cross Country Classic in North Carolina.
For his workout, Hengst ran a version of the Northern Arizona University (NAU) "Lumberjack" workout, which has become a staple in his training. The regimen consists three 400m intervals and then a mile and a half tempo, all repeated three times. Below are Hengst's times for the run.
First set of 400s -
First 1.5 mile tempo- 7:38 total time
1.5 tempo- 7:36 total time
Rest was 75 seconds between 400s, and three minutes between the tempo and 400s.