Workout Wednesday: Ryan Oosting DMR Mile Prep

Ryan Oosting's workout was 2x800m at interval pace based off of the Jack Daniels running formula. After that, the Stanford signee had to run a quarter of his race distance at race pace. So for Oosting, who runs the mile for Arlington's DMR team, that was a 400m at race pace.
Coach Bourassa had Ryan and some of the other DMR guys run an extra race pace interval to replicate the adverse conditions of a race. The idea being you never know what the race is going to throw at you.
The workout is meant to help build closing speed when tired. Watch the workout above and check out Arlington's DMR race from The VA Showcase below.
Oosting's Workout Splits:
2x800m (Interval Pace) - 2:17
1x400m (Race Pace) - 1:00
Surprise -- 1x400m (Race Pace) - 1:30
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[@spicyjelly2397]

It was a lot of fun when he lapped me in the two mile twice during outdoor my freshman year

[@MasonShirey1]

Everyone hating when he split 4:06 at nationals

[@ricster_stm]

“Full mile warmup”

[@soweil8630]

ricster_stm That’s why my coach made us do. The mile back after was always death.

[@gorytv9847]

3:29 The text 800m looks like BOOM

[@deportesenvideo]

great video congrats , cheers from Chile

[@JayParkRuns]

Sounds like they run 20 miles a week

[@williamcole-french4464]

JayParkRuns less on most weeks

[@brittonevans3199]

Generally lower mileage during track season.

[@marcussosa5166]

I hope he does well in Stanford with Devin Hart and those other top dog guys

[@kickedmarlin128]

fix the description it says he ran a 90 sec 400. Also what's that beeping?

[@FagnerDeschain]

It's a metronomer. The runner is supposed to match his steps with each beap. I guess the recomend bpm is around 90 for each leg.

[@chiomaezike5877]

It's his watch

[@josephreardon1177]

Good kid and tough as nails

[@alexjones8545]

I can guarantee none of the jealous pricks in the comment section who are hating on Oosting could hang with him for the first mile of his two mile PR.

[@gfyuhhygcnnk4833]

Alex Jones who tf cares?

[@chrisking1029]

Long distance is bootay

[@polbelinchontenorio4713]

Fake news

[@shisuiuchiha3490]

Cool

[@kyleo1991]

When I was a sophomore my 800m pr went from a 2:16.60 to a 2:09.30 through out the spring season. I am a junior now and my best is a 2:07.64

[@ogorangeduck]

dual meets against arlington are tough

[@jazzz1587]

Doing a track workout in spikes? Didn't know people did that.

[@Chujvbjjb]

Anyone know what spikes he’s wearing?

[@mikerosenbluth6708]

Ethan Mofarah wire v5 brooks

[@kennethtalavera7063]

I'm mexican and i have his age and my 1500m pr is 1:52 when I was a junior. Hope to run against him on the ncaa championships

[@jonathanhayden303]

in english please.

[@patsfan138]

johnnyapplecd to be fair the “on” and “have” make somewhat sense based on a literal spa-eng translation but the 1:52 is what makes no sense

[@kyleo1991]

How the hell you run a 1:52 for the 1500m

[@popthechain9436]

Are you stupid

[@RSSP2000]

If he's real he'll come down to Texas Distance Festival for the Elite 5k.

[@brendankealey9367]

He gets a workout Wednesday but the 2017 and 2018 Massachusetts Boys XC Runner of the year doesn’t?

[@MaxBowyer]

Brend I also make running videos!You might enjoy them too😆 an Kealey

[@mmmmnoaosos9652]

Are you stupid he beat the second place by 40 seconds you are aware there are two different races right?

[@brendankealey9367]

Owen 02250 look at the results of the award race and you’ll find who the real champion is

[@patsfan138]

Tristan?

[@brendankealey9367]

Pats Fan 13 what

[@YienLiu]

I'm in 7th grade right now and i just started doing the 800 this year and my coach expects me to get a 2:08 and I'm coming from the mile and the 2 mile, also I just started running in sixth grade but I'm pretty good for only running for two year since I go try hard in everything I do but 2:08 is pretty insane for a 7th grader and he wants me to run that in the 4x8

[@OGCBxGrub]

Dude nobody likes a kid that says “well yea I’m pretty good I can run 2:08” don’t call yourself good be humble

[@YienLiu]

Horse 2x I never said I can run a 2:08 I said that my coach wants me to and I was saying I'm pretty good for a guy who started running a year ago I'm not saying I'm super good

[@ashrafabdelmagid5123]

Bro your too young, your gonna end up burning out

[@YienLiu]

Ashraf Abdelmagid lol I've burnt out twice already, once during the month of my state Xc meet and the second time was a few weeks ago when I was doing 40-50 miles a week while also doing speed work it sucked

[@MaxBowyer]

Yi'en Liu hey I also make running videos!You might enjoy them too😆

[@patsfan138]

“Low mileage” probably means 55 mpw for him

[@thomasp.4899]

This kid is fast but is he workout Wednesday fast. I mean there are hundreds of kids like him can someone explain.

[@RabidEdgarAllanPoe]

He fast af for a high schooler. Look him up on athletic.net

[@Jadon1443]

He was the 5k national champion his sophomore year, he hung with Brodey hasty in the indoor 2 mile, and he is the #3 returner in the 2 mile from last year. I think that qualifies him for a workout Wednesday

[@thomasp.4899]

Duncan B dang a 14:52 5k PR.

[@karinvandenberg5886]

Thomas P. He won bronze in the European under 18 championships in the 3000 meters

[@ronangreene1955]

8:53 2 mile in HS wtf??

[@maddiejones3031]

Non running related but he’s cute

[@codycornell2212]

Sub par coaching

[@zachbrazel5039]

63 on a 400 isn’t this for the really elite runners I am in 7th grade and run that easy

[@jonathanhayden303]

the coach says that he wants him to hit his splits at 63. He easily could have gone faster than that. He did on one of the intervals actually.

[@zachbrazel5039]

I just figured that they ran harder than that

[@kyleofloriston3335]

The comments on this video suck

[@thomas_cain]

This workout makes no sense

[@JimPim63]

race him

[@thomas_cain]

PwnagePotato alright

[@MaxBowyer]

I also make running videos!You might enjoy them too😆

[@chasewaldschmidt494]

It's from the jack Daniels running guide which is probably the most well respected training guide and it must make sense just look at their team

[@thomas_cain]

Chase Waldschmidt well respected or well represented, Arthur lydiard and high mileage is what most college programs base their system upon

[@DavidPaulandBillT]

I want to see all of you run 12 400s at under 70 for all of them

[@leventeszemerei]

Only for 70?

[@DavidPaulandBillT]

Levente Szemerei yup

[@leventeszemerei]

I could do 25 with 30s short rest easily

[@DavidPaulandBillT]

Levente Szemerei ok then post a video of yourself doing it hahaha

[@collinullrich2016]

Sounds like the easiest workout known to man

[@12bestskater12]

lower the fucking music

[@polbelinchontenorio4713]

Speed workout? 1:54 my ass

[@dawsonadams4842]

You do know he's a sub 9 two miler right?

[@bryanryder7196]

This kid is absolutely disgusting don’t put disrespect on his name 😤

[@polbelinchontenorio4713]

I don't care how fast he is. This workout is for a 4:40 miler

[@Jadon1443]

Pol Belinchon he still split a 1:54 off of very little training. If you think this workout is light then that just shows how much potential he has once he starts doing higher volume work.

[@seanobrien2235]

Pol belinchon I don’t think many 4:40 milers could drop 2:17s so casually as most Ik r like 2:05 800 runners

[@jasonstephenson3322]

Imagine caring this much about running to full on play dress up at your practice lmao