Kevin3310 wrote:
jus an idea of periodization on how cross country training should be concerning intervals?
I coach a d3 school and this is what I do.
Summer. 1) 1/2 marathon pace run (3-6 miles), 2) 5-10k pace run(1-2min reps with 1-2 min rest interval) 3) mile pace run (30 sec reps with 2 min rest interval. 4) long run or 45-60 min at marathon pace.
season. 2 wkouts and a race.
wkout 1. long intervals at 5k-10k pace. start at 800s increase length and keep at pace according to previous race.
wkout 2. 10 min tempo run followed by hills over 30-45 seconds with 1:3 rest or tempo run after hlls. cut rest at midseason to 1:1.
or sprint the straights, jog the turns on a track.
every 3rd week substitute long intervals with a race simulation wkout like 800/300 oregon drill.
taper.
800's at faster than race pace. sets of hills (4-6)with short rest with 5-10 min jog between sets