Olympian Morgan McDonald's Weekly 5k Workout

2x Olympian Morgan McDonald trains in the Boulder, Colorado heat as he prepares for the 2024 Olympic Games in Paris, France.
The Workout:
Threshold pace: 3K-2K-Mile-1200 (1:00 rest)
4:30 recovery
28:50 10k pace: 3x1k (1:00 rest)
4:30 recovery
5k pace: 4x400 (1:00 rest)
The Splits:
9:32/6:19/5:01/3:34
2:54/2:53/2:53
62.7/61.7/60.7/59.0
The Socials:
Instagram: / trackallaccess
TikTok: / trackallaccess
Twitter: / trackallaccess
Facebook: / trackallaccess
Morgan McDonald: / morganmcdonald__
#training #workout #track

[@COFFEECLUBPOD]

This will be interesting 🤔🤔

[@timothytoland7744]

This video made me realize how accurate Olli is with his Dathan impersonations.

[@jeff09_]

Double threshold ❌ Infinite threshold ✅

[@ayojones2009]

Chickenboy Morgs looking smooth ahead of a trip to Paris

[@Gasperracing]

Ollie’s impression of dathan is uncanny

[@kahsxcftw]

For most people the dream is to be Morgan McDonald in this video... professional athlete crushing a workout getting ready for the Olympics... but I just love seeing Ritz here coaching. Love to see someone doing what they love.

[@luispastor8089]

I love how disciplineded and controlled he is every rep. No heroics, just what he is prescribed

[@michaeloconnell6556]

Now these are the videos im here for.

[@wanttoread5]

How did he get into the Univ. of Wisconsin with those shades that are too cool for school?

[@yuri4670]

21:48 fart

[@blastedpotato]

39:00 “green team are you ready?!”

[@kinseybruno5920]

Idk whats better the form, or the hair? Sick workout, loving the videos lately

[@moiseomri]

The surrounds are fantastic!❤)

[@J.e.f.f.r.e.y]

So smooth. Incredible form 💪

[@jesushernandez4818]

You should do one of them track Shack videos again

[@robogarden5723]

Fun fact: the track where they are training on is close to the 4 mile mark of the Bolder Boulder 10k.

[@benkerr5696]

This dude’s a freakin machine

[@mrhypobaric2532]

Looking good for a big Paris pb!!!

[@marlinweekley51]

Love it. 😀👏👏 Ps-scares me to see him running on a traffic road - it only take one idiot messing with his phone etc. be safe out there.

[@TimmyShea12]

With respect to Dathan, that loop has some sneaky rollers by the Rec Center, but he’s correct that it’s the best marathon session loop in Boulder

[@DanielNowak-xj5oc]

Goodluck at the Paris Olympic Games Morgan McDonald !

[@YersiniaPestisNPO]

Looking smoooooooth

[@yeahbaby3239]

Great to see him healthy! I hope he has more to come! The problem with those shoes are the laces come frequently untied. They need to work on a better design for their laces.

[@tktobreak222]

Chicken wings are moving. Time to fly, Morgan.

[@joegirard9974]

GOOD GOD that’s a sexy stride!!

[@seatownfan]

I don’t like running with traffic. Makes me nervous watching cars zip by Morgan. And drivers don’t give a shit.

[@moiseomri]

Good Luck! Are you competing at the upcoming Olympics?❤

[@straightthru_guy]

Damnnn 13 min 5k his form is like mine too fastest I've done in my life with that form is 1429 5k dang dude that's good run 13 min

[@matthewgreene6496]

Need another 5k guy on team so he has someone to train with .

[@keeganreynolds1959]

Joe Klecker is their main 5k/10k guy but he is injured right now

[@migueldnmtz]

They also just got Ky Robinson on the team

[@seatownfan]

Wow, interested to see how Ky improves training at elevation.

[@SurajKumar-pp6ls]

Fantastic and motivating video please upload some hill and fartlek session

[@marlinweekley51]

What vehicle are you using on the track to record? Bikes allowed? Other?

[@charliesinden8711]

Anyone know where I can get that T-shirt from? I can’t find it anywhere 😢

[@underbiteman]

Should've borrowed Helen's laceless prototypes

[@runnerthe89]

Ask more questions about their training please? Everyone you do not just the oac guys

[@cormac4104]

Every time we see the pros out training in the US they are out training on the roads, seems pretty dangerous to me. Would there not be large park areas in every city/area where they can do their long reps without being out on the road.

[@stevegeisthardt402]

Yeah, but in Boulder they're either hilly or not next to a track.

[@marlinweekley51]

Think Mag road. Hills are speed work - no? My Q is if you have a track why run on the road? Turns?

[@dimka11ggg]

​@@marlinweekley51it's boring running on track every time

[@moiseomri]

Nothing but respect for the commitment required to be running alone.❤

[@moiseomri]

The guy needs a running partner.😮

[@steveprefontaine9297]

Anyone know the sneaker lineup these guys use?

[@anutinpenkul7415]

On Cloudboom Echo 3

[@seanmcadams1216]

Mogrin micsonals

[@robinbauer1975]

Dathan should be sued for attempted murder on this one

[@Sadeceolulergorur34]

I hope it is a comfortable workout for him. I am 15 years old and I can do this workout easily.

[@brianmcewen3082]

Really? You start workouts with a 9:32 3k? Your threshold pace is 3:10 per km? You must be one of those rare freshman running 9:20 for 3200m.

[@andrewsmith3037]

No you can’t lmao. He runs 13:00, you don’t.

[@sschwen8050]

If true, your coach should be fired immediately.

[@DonShields-ud8cf]

But how do you feel the next day?

[@mugs132]

My favorite and I think most beneficial workout for 5k’s was the 3 x 3k (left off at 9.6 mph) with a 2’ minute walking recovery. Treadmill. Amazing how the long hard intervals help with speeds on race day.