Best Workouts for College 10k XC??????

Mile repeats, preferably on XC course or similar.

Wake Forest Drill.

3-8 x 800m uphill @ 5k/10k effort, 800m downhill at 10-20s slower, all continuous, no rest.

Mike Smith thinks it's the long tempos, consistently doing 40+ minutes at a solid pace seems to be what separates NAU from the rest of the field when regionals and nationals come around.

2k repeats over grass