I enjoy your stuff. I have 2 athletes that are 5 weeks away from Nationals here and several years ago both were way back in the pack for their age. One is 15 and the other is 18 and both I think will podium at our Nationals in Tassie. Here is what there last week looked like for a comparison the pb's for the athletes are for 18 year old 3:54, 8:25, 14:39, 30:40 for the 15 year old 1:56, 3:57, 8:46 and 12:37(4k as 14 year old)
Monday OFF
Tuesday 3x3/2/1min efforts w/2min float only 2x for 15 year old all on XC grass circuit. 36 minutes total 18 year old came through 10k in 33:07.
Wednesday 10-12k
Thursday 6-7k threshold +4x200m hill all on grass (generally we do split threshold and more volume but wanted them a little fresher for Saturday morning session)
Friday easy 8-10k
Saturday 8x1k for 18 year old avg 2:53 w/2:45 for 8th effort on 4:30 cycle 15 year old avg 3:03 for 6 and had him do 2x700 (his last 700m was 1:55) pacing to help
Sunday 16-20k depending on athlete.
My group race 4k in two weeks as final tune-up before Nats.