Two and a half weeks ago, the Oregon men fielded two sub-9:32 distance medley relay teams at the University of Washington Invitational. Flotrack.org, one of the internet’s most popular running websites, released a video this morning showing the workout that coach Andy Powell had the eight runners do after posting the second and fourth best DMR times in the nation.

Each of the four pairs of legs did a different workout. The 400 meter runners, Jack Galpin and Arthur Delaney, ran four reps of 150 meters in about 15-16 seconds for each. The 800 meter runners, Russell Hornsby and Boru Guyota, ran 200 meter reps in about 25-26 seconds each. Hornsby did five reps and Guyota did six.

The 1200 meter runners, Brett Johnson and Mac Fleet, ran an 800 meter rep at 2:08 followed by two 400 meter reps in 52 and 51 seconds. They finished off their workout by running two 200 meter reps, each in 26 seconds.

The 1600 meter runners, Edward Cheserek and Trevor Dunbar ran four 800 meter reps in 2:08, 2:06, 2:04 and 2:02.

You can watch the full video here.

Follow Chris Mosch on Twitter @chris_mosch