Workout Wednesday: Dalton Hengst Tackles NAU's 'The Lumberjack' Workout

We recently caught up with McDonogh School's Dalton Hengst, who's been having an outstanding season including two big wins at the Paul Short Invitational in Pennsylvania and the Great American Cross Country Classic in North Carolina.

For his workout, Hengst ran a version of the Northern Arizona University (NAU) "Lumberjack" workout, which has become a staple in his training. The regimen consists three 400m intervals and then a mile and a half tempo, all repeated three times. Below are Hengst's times for the run. 

The Workout:

First set of 400s:
1) 71 
2) 70 
3) 71

First 1.5 mile tempo: 7:38 total time

1) 69
2) 69
3) 69

1.5 tempo: 7:36 total time

1) 66
2) 65
3) 63

Rest 75 seconds between 400s; three minutes between the tempo and 400s.
FloSports, Inc.

FloSports, an innovative sports media and events company, based in Austin, Texas, is the authentic source for content and a new world of coverage that true fans have been waiting for. Focused on three areas – live competition and coverage, original content, and owned and operated events – the company takes fragmented communities and provides them the platform to connect with the sports they love.

Learn More at