Newbie to the forum, here with a training question. I've been coaching hs for 10 years now, many influences but I'm a big Jack Daniels fan. At any rate, we've recently used traditional Daniel's "repetition" workouts (8 x 400 meters with long rest, for example) early in the past track seasons and I liked the results, especially for the 800m/1600m types- helps them learn to run fast while maintaining their form and efficiency.
At any rate, any suggestions for "repetition" style workouts for early in the high school cross season? I don't feel like 8x400m on the track would be as benefical for a runner preparing to race 5k on grass. I've never really done hill repeats, but would these accomplish the same goals (form, efficiency, economy, etc) for an xc runner? Should grass repeats for 5k xc runners go longer than 400m? Not looking for interval workouts here, instead workouts to improve running economy for xc runners. We're very young this year with most of our varsity running between 36-42 miles per week.