Workout of the Week: Deek’s Quarters
I first read about this workout, made popular by former Boston winner and marathon world champion Rob De Castella of Australia, in Michael Sandrock’s Running With The Legends (one of my favorite running books of all-time, for what it’s worth) when I was in high school. I first wrote about it for Competitor, now PodiumRunner, five years ago. The session’s construction is simple: 8 x 400m with a scant 200-meter float for “recovery” between repetitions.
