Vanessa Smith has posted big improvements on her 400metre and 800metre testing this past weekend. She ran only one interval attempt at each distance, following a warmup and before her workout proper.
Since Nov 9 (her last date of testing), with no "practice" at running intervals and with a solid strength program with no running emphasis she has PBed* by 7 seconds in the 400 and by 11 seconds in the 800.
Most of her running since December has been treadmill based (mostly hill repeats) with limited outdoor training. She has been strength training 3 times weekly on a program of compound lifts, generally with 3 work sets of 5. I believe that developing Vanessa's general athleticism has helped her, along with her never quit work ethic!
Nice work Vanessa.