I had my two guys run 5x1200 with 2 minutes rest today, and last week the did a 4 mile tempo and 600 breakdowns 2x(600, 400, 300, 200, 100) and 1x(300, 200, 150, 100, 50) with an equal distance jog between everything and 3-4 minutes of walking between sets.
Runner A) 4m Tempo: 5:34 pace, 5x1200 avg 3:38, 600 breakdowns: avg (1:38, 66, 48.0, 32.0, 15.5) ( 48.0, 31.25, 23.0, 15.0, 7.4)
Runner B) 4m Tempo: 5:40 pace, 5x1200 avg 3:44, 600 breakdowns: avg (1:36, 64.5, 47.0, 31.0, 14.5) ( 46.5, 30.75, 22.4, 14.0, 7.0)
This is the first race of a summer CROSS COUNTRY series that ranges from 2.5k-12k XC races. The course is flat and fast and mostly grass and dirt.