Ok..planning on doing a good anaerobic workout tomorrow.My weekly mileage is anywhere between 55-70. The state meet is a little less than 4 weeks off. My race distance is 3mi. What are some good workout examples? I'm looking for a tough workout but nothing over the top. Any help would be apprectiated...
Oh and I didn't think pace would be that important because I'm just looking for a good workout not certain paces..but my race pace is right around 5:15/mi
any suggestions?
You don't need much fast stuff for xc, even at your distance. Most coaches overdo it. I wouldn't even do actual workouts; I'd just add on a few 200s to my threshold days, like 4x200 @ PR mile pace or slightly faster. If you're in hs you're already racing once a week. That's enough hard running in your schedule.
2 x (3x400) 400's at mile pace. 60 second rest between 400's 5 minutes between sets.
I agree that doing any anaerobic work during XC is debatable, maybe if your a speedy guy (800-mile guy) and like that sort of thing.
BUT
now wouldn't be the time to do that stuff anyway. Nothing wrong with good ole tempo runs, cruise intervals, and longer VO2 reps right now.
If your dying to sprint your arse off why don't you go do a hill workout instead.
onceuponatime wrote:
I agree that doing any anaerobic work during XC is debatable, maybe if your a speedy guy (800-mile guy) and like that sort of thing.
BUT
now wouldn't be the time to do that stuff anyway. Nothing wrong with good ole tempo runs, cruise intervals, and longer VO2 reps right now.
If your dying to sprint your arse off why don't you go do a hill workout instead.
^^^^^this above post is the most sound advice you will get on here.
Tempo run will be the best for you, then VO2 intervals (long ones - like 1200m). Finish off your workout with 6xhill repeats. you shouldn't be too dead from the workout to not do that.
Did the workout today. I made it up, it was tough! I liked the suggestions but I've already had quite a few good VO2 max workouts, and good lactate threshold workouts (both long and short tempos) w/ some fast stuff at the end.
But here was the workout:
2.5 mi w/u, drills, strides
2X800--1st @ 3mi GP(5:10/mi) 2:35, 2nd @5 min pace 2:29 (2 min recov. between)
4:00 Recovery
8X400 Alternating Mile and 2 mi pace (1:10/1:15) w/ 60 sec recovery..3 min between sets
5:00 Recovery (really needed it, was DEAD after those 400's)
1200 @ 3mi GP (5:10/mi) 3:52.5
4:00 Recovery (Change into spikes)
3X300 FAST Descending Pace: 50.5, 50.9, 47.4 (was completly dead by the time these came around)
2 mi c/d
I set those goal paces and hit every single one of them within a half second, except my 300's were slower but I was tired and I got my last one right on.
Glad that's over...
You were dead halfway through but continued to kill yourself... smart.
Erm, you can find something like that in the "Terrible Workouts You Shouldn't Do" section.
OP, what was the point of that workout?
Wow what a shit workout.
Why do you want to do anaerobic stuff for XC?
Im following Jack Daniels programme and at the moment I do two workouts a week of 6x400+8X200 and 4x200+8x400 all with pretty much full recovery.
The point is only to get the legs used to running fast, introduce some faster running after the base phase and get used to doing some harder workouts.
Its still not incredibly demanding though and workouts like the one you did have no place in any programme...completely aimless workout that will lead to injury imo.
XC is about endurance....long tempo's, long intervals, logng steady runs and lots of mileage.
I understand the point of long steady high-end aerobic efforts, good lactate threshold workouts, and quality work in the form of VO2 max workouts. I've already had quite a few good workouts like that. Some examples of things I've done: 6-8mile long tempos, 20min @LT + 10min @LT, 5XMile @ 3mi pace on XC course, 1200s on XC course, Cruise intervals at NO FASTER than LT pace..and so forth. All on top of a GREAT summer base, with quality long runs every week. I just wanted to incorperate a good hard anaerobic workout at this point as I felt my body could use it. I don't race until this Saturday.
The point of this workout I think is to teach my body how run fast when my body is acidic. I threw that 1200 in there after those 400's so I could learn to run my race pace (no faster, no slower) when in a high state of fatigue.
This workout is probably in no way, shape or form convientional, but I felt it was a good time to test myself.
Thanks for the input so far...
milers
So how did you (the OP) do at State?