I would say I am pretty vanilla when it comes to assignments.  We tend to do the same things over and over from week 1 to the state meet.  I guess I look at training from a specific work capacity perspective.  Meaning, how are the different assignments increasing and supporting the specific goal race(s)?  Volume and intensities will progress and cycle in and out throughout the season.  I do my best to use KPIs (Key Performance Indicator/Inhibitors) of the event and the individual to dictate what is included in a program.

We are always doing a bit of everything – easy runs, tempo runs (what some might call steady state or Daniels’ marathon pace), AT, LT(choose your “threshold” terminology), 10K, 5K, 3K pace, mile pace, hill work, time/effort based fartleks, progression runs,  high neural demand sessions (like a sprinter), daily ancillary tasks that range from body weight general strength to resistance training with weights.

With that disclaimer, here is a workout that fits well for our setting in Lyons, CO.  We can literally run uphill less than a minute from the school.  I call it “Hills and Track.”  It’s just that, some faster work on a hill or hills and then some kind of harder running on the track.  I initially put this in during the early track season to offer variety because of the amount “track only” work to come.  The athletes really like it, so now we do it year round in both cross country and track and almost at all points in the season.

Here are two versions of the workout: [Read more…]