Long run with progressive finish
This workout is used throughout the year (in and out of season), but more frequently in the last 2 months of our competitive season. Generally, the workout is 10-13 miles of running with the last 2-4 miles progressively faster starting ~marathon pace working down to ~anaerobic threshold pace or a little faster. These paces are estimated based on 5K pace + 50-60 seconds per mile & 5K pace +20-25 seconds per mile. Workout is preceded by lunge matrix (thanks Jay!) and almost always followed by 4-6 100M strides and some version of strength/core/hurdle mobility.
As the season progresses, the workout moves from less structured to highly structured – mostly because there is less concern (risk) about whether or not the athletes get it exactly right from a pacing standpoint early in the season. To illustrate this – this is how this workout was executed at three points during the 2015 cross country season:
“Pre-Season” (almost no structure) – Training camp in late June
Pre-run: [Read more…]