what's the most fun/interesting XC workout you've ever done?
what's the most fun/interesting XC workout you've ever done?
1mi hard on road/flat (about 8k pace), a minute jog/rest, then a tempo run of 4-5 miles. Simulates an xc race where you often go out too fast. Later, get rid of the 1min rest so it's continuous.
another workout...2mi tempo (10k pace or a little slower), then a short rest followed by 10x400 on grass or dirt, at around 5k-8k effort. then a 1mi hard effort, faster than race pace.
3x1k
I really liked the Michigan, but I’m kinda crazy.
Nice long runs in scenic locations are great. If you are coaching HS kids, do some relay races
Reed Brown?
8 1k at our home course. Its filled with a sharp up hill, then a fast down hill (almost feels like falling on your face) and then running up a gradual hill called S.O.B. I like this workout because we always did it in 80+ degree weather and it teaches you to be tough especially in the heat and when the hills are mentally breaking you down.
Indian runs were my favorite!|
One legged tag 5 minutes. Groups of 5. Pure hell
Freshman year college. Track Mile-5mile tempo-track mile. First mile 418. Second mile 417. Two PRs that day.
The most fun XC workout I ever did was during summer training in high school. It's funny because most of what coach had us do was awful, but this run was great. He had us on a grass loop with a few small hills, it was somewhere between 1200m and a mile. The varsity guys there started off together (maybe 12 of us?) in a line and just ran a comfortable tempo. The guy at the back would surge and run to the front then settle in. After that the next guy would go.
I have no idea how long we kept it up, maybe 20 or 30 minutes. People started dropping off about halfway, and in the end we were down to just 4 guys and we were rolling really good. I was not top 5 on our team, but I did make top 4 that day. Something about that style of running just worked for me.
In college: 1 mile 8k pace, 20x200 with descending rest. After the mile all ~40 guys lined up on the IM fields and ran the 200s side by side which was fun.
Run a few timed miles at race pace, then do the last one where the slowest runners start first, fastest ones start last...
I was a mid-packer, and was surprised by how hard our top runner was breathing when he passed me. A great lesson was learned that day.
Des Linden: "The entire sport" has changed since she first started running Boston.
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Ryan Eiler, 3rd American man at Boston, almost out of nowhere
Matt Choi was drinking beer halfway through the Boston Marathon
2024 College Track & Field Open Coaching Positions Discussion