when to do thresholds, intervals, and repeats

Thresholds- being 83 to 88% heart rate aerobic

Intervals- 88 to 95 Heart rate longer Vo2 work

Repeats 90 to 95 anaerobic longer recovery, but quick fast reps

I have ran all through high school and college. I have a general idea of how to train. I am starting to get into coaching and I want to make sure I train them right.

Summer: mileage and thresholds

Late summer and early season: add intervals and hold mileage

12 weeks out of championship: start repeats Cut mileage a little

8 weeks out of championship: Cut thresholds

4 weeks out of championship: cut mileage and start to taper

2 weeks out: cut volume of intervals

1 week out: easy pre meet workout low mileage

Race

opinions or advice would be appreciated

What sport are you coaching XC or T&F? Are you coaching MS, HS, or college? These things make a difference for the topic at hand. I'm assuming HS XC for this discussion.

I'd try and hold mileage at near-peak level until maybe 4 weeks out, and then only cut a little, and I'd try to hold threshold and/or CV type work through to at least 2 weeks out. If you start cutting mileage 3 months out, and cut out threshold work 2 months out, I'd fear that your athletes would reach the championship meets in better shape for a mile than for an XC race.

I'd probably also hold off on threshold work until late summer, and introduce short repeats around the same time. Intervals would then come in around the later part of the early season, or the middle season.

There are a lot of viable ways to approach this though.

Good luck!

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